Cauliflower chicken fried rice
Enjoy a healthy twist on a classic with this Cauliflower Chicken Fried Rice recipe! Made with nutritious cauliflower, tender chicken breasts, mixed vegetables, and a flavorful sesame soy sauce. Perfect for a quick and delicious low-carb meal.
Cook time 15 min
Prep time 10 min
Ingredients:
4 cups cauliflower1 tbsp sesame oil
1 lb chicken breasts
1/2 cup mixed frozen vegetables
1/4 onion
1 egg
1 tbsp soy sauce
Cauliflower Chicken Fried Rice is a healthier alternative to the traditional fried rice. It's packed with nutrients, lower in carbs, and just as flavorful. This recipe is perfect for those looking to enjoy a delicious meal without compromising on their dietary goals.
Instructions:
- Chop the cauliflower into florets and process in a food processor until it resembles rice. Alternatively, you can use pre-riced cauliflower from the store.
- Heat 1/2 tablespoon of sesame oil in a large skillet or wok over medium-high heat.
- Add the diced chicken breasts and cook, stirring occasionally, until the chicken is fully cooked and no longer pink inside, about 5-7 minutes.
- Remove the cooked chicken from the skillet and set aside.
- In the same skillet, heat the remaining 1/2 tablespoon of sesame oil.
- Add the chopped onion and sauté until it becomes translucent, about 2-3 minutes.
- Add the mixed frozen vegetables to the skillet and cook for another 3-4 minutes, until they are heated through.
- Add the cauliflower rice to the skillet with the vegetables.
- Cook for about 5-7 minutes, stirring frequently, until the cauliflower is tender.
- Push the vegetables and cauliflower rice to one side of the skillet.
- On the empty side, pour the beaten egg and scramble until it's cooked through.
- Mix the scrambled egg into the cauliflower rice and vegetables.
- Return the cooked chicken to the skillet and stir everything together.
- Add the soy sauce and mix thoroughly, ensuring all ingredients are well combined and heated through.
- Taste and adjust seasoning if needed (you can add more soy sauce or a pinch of salt if desired).
- Serve hot, garnished with additional green onions or sesame seeds if you like.
Tips:
- Preparation: Make sure to finely chop the cauliflower into rice-sized pieces. You can use a food processor or a grater for this.
- Cooking the Chicken: Cut the chicken breasts into small, bite-sized pieces to ensure they cook evenly and quickly in the pan.
- Vegetables: You can use a variety of mixed vegetables to suit your taste. Fresh vegetables can be substituted for frozen if you prefer.
- Egg: For a fluffier texture, scramble the egg in a separate pan before mixing it into the fried rice.
- Soy Sauce: Add the soy sauce gradually and taste as you go. You can always add more but can’t take it away once it’s mixed in.
- Additional Seasoning: Feel free to add other seasonings like garlic powder, ginger, or a dash of hot sauce to enhance the flavor.
- Serving: Garnish with chopped green onions or sesame seeds for an extra touch of flavor and presentation.
Cauliflower Chicken Fried Rice delivers the savory flavors of a comforting classic without the excess calories. It's a versatile dish that can be easily customized with your favorite vegetables or seasonings. Enjoy it fresh out of the pan for a satisfying and nutritious meal!
Nutrition per serving
2 ServingsCalories 470kcal
Protein 60g
Carbohydrates 20g
Fiber 7g
Sugar 8g
Fat 16g
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