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.
- 28 Apr 2024
- Cook time 15 min
- Prep time 10 min
- 2 Servings
- 7 Ingredients
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.
Ingredients:
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 Facts | |
|---|---|
| Serving Size | 570 grams |
| Energy | |
| Calories 470kcal | 19% |
| Protein | |
| Protein 60g | 40% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 7g | 19% |
| Sugar 8g | 8% |
| Fat | |
| Fat 16g | 19% |
| Saturated 3.36g | 11% |
| Cholesterol 270mg | - |
| Vitamins | |
| Vitamin A 160ug | 18% |
| Choline 380mg | 69% |
| Vitamin B1 0.39mg | 33% |
| Vitamin B2 0.72mg | 55% |
| Vitamin B3 24mg | 147% |
| Vitamin B6 2.35mg | 138% |
| Vitamin B9 180ug | 44% |
| Vitamin B12 0.73ug | 30% |
| Vitamin C 110mg | 120% |
| Vitamin E 1.98mg | 13% |
| Vitamin K 45ug | 38% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.22mg | 0% |
| Iron, Fe 2.77mg | 25% |
| Magnesium, Mg 120mg | 28% |
| Phosphorus, P 680mg | 54% |
| Potassium, K 1620mg | 48% |
| Selenium, Se 60ug | 111% |
| Sodium, Na 710mg | 47% |
| Zinc, Zn 2.81mg | 26% |
| Water | |
| Water 470g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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