CAULIFLOWER CHICKEN FRIED RICE
This is comfort food at its best, but so healthy and light compared to its rice-based counterpart. When making this recipe, make sure you have all the ingredients chopped, prepped, and ready as the final stir-fry comes together in 10 minutes!
Provided by Julie Hubert
Categories Fruits and Vegetables Vegetables Cauliflower Rice
Time 44m
Yield 4
Number Of Ingredients 16
Steps:
- Stir chicken, 1 tablespoon soy sauce, brown sugar, 1 teaspoon sesame oil, and cornstarch together in a large bowl.
- Heat a wok or large saucepan over high heat. Swirl in 1 tablespoon vegetable oil. Spread chicken mixture in a single layer over the surface of the wok; cook for 1 minute. Flip and toss chicken. Spread out again; cook and stir for 2 minutes more. Transfer chicken to a plate.
- Heat remaining 2 tablespoons vegetable oil in the wok over medium heat. Add light green part of the scallions, garlic, and ginger; cook and stir until fragrant and softened, 1 to 2 minutes.
- Stir 4 tablespoons soy sauce, cauliflower rice, and 1/2 teaspoon salt into the wok. Cook until cauliflower starts to crisp, about 3 minutes. Stir peas and carrots into the wok. Cook, stirring occasionally, until warmed through, about 5 minutes.
- Make a well in the center of the wok; pour in beaten eggs. Stir eggs with a spatula until scrambled, about 2 minutes. Stir in chicken, remaining 1 tablespoon soy sauce, remaining 1 teaspoon sesame oil, dark green parts of the scallions, pineapple, peanuts, and rice vinegar.
Nutrition Facts : Calories 389 calories, Carbohydrate 25 g, Cholesterol 136.9 mg, Fat 21.3 g, Fiber 7.3 g, Protein 28.5 g, SaturatedFat 3.8 g, Sodium 1977.4 mg, Sugar 12.2 g
CAULIFLOWER CHICKEN FRIED "RICE"
Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this satisfying chicken fried rice recipe.
Provided by Breana Lai Killeen, M.P.H., RD
Categories Healthy Roasted Cauliflower Recipes
Time 35m
Number Of Ingredients 11
Steps:
- Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
- Add 1 tablespoon oil to the pan along with scallion whites, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper and snow peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.
- Add the remaining 1 tablespoon oil to the pan; add cauliflower rice and stir until beginning to soften, about 2 minutes.
- Return the chicken mixture and eggs to the pan; add tamari (or soy sauce) and sesame oil (if using) and stir until well combined. Garnish with scallion greens.
Nutrition Facts : Calories 304.5 calories, Carbohydrate 12.2 g, Cholesterol 199.6 mg, Fat 15.5 g, Fiber 4.2 g, Protein 29.9 g, SaturatedFat 3.6 g, Sodium 590.8 mg, Sugar 4.7 g
CHICKEN CAULIFLOWER "FRIED RICE"
Provided by Katie Lee Biegel
Categories main-dish
Time 20m
Yield 4 to 6 servings
Number Of Ingredients 11
Steps:
- Cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until coarse in texture, like rice. This recipe uses about 4 cups of cauliflower rice. If you have any leftover, save it for another use.
- Heat a wok or large skillet over medium-high heat. Add 1 teaspoon of the canola oil. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons canola oil. Add the garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.
- As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Serve with hot sauce and additional soy sauce if desired.
CAULIFLOWER FRIED RICE
It looks like rice, it tastes like rice, but it's not! And no one will ever know, unless you tell them. This quick and easy Fried Rice recipe tastes like it just came from your favorite Chinese restaurant. Serve as a side or add cooked chicken, pork or shrimp for a fast and easy main dish.
Provided by Green Giant
Categories Trusted Brands: Recipes and Tips
Time 13m
Yield 4
Number Of Ingredients 6
Steps:
- Heat vegetable oil in a large nonstick skillet and cook garlic and ginger over medium heat 1 minute.
- Add Green Giant Riced® Cauliflower Medley and cook 5 minutes, stirring frequently, or until vegetables are until tender-crisp.
- Stir in soy sauce and cook 1 minute.
- Stir in cooked egg and continue cooking 1 minute or until heated through.
Nutrition Facts : Calories 86.9 calories, Carbohydrate 6.4 g, Cholesterol 42.2 mg, Fat 5.3 g, Fiber 2.1 g, Protein 4.3 g, SaturatedFat 1.1 g, Sodium 498.3 mg, Sugar 0.4 g
SESAME CHICKEN CAULIFLOWER FRIED RICE RECIPE BY TASTY
Here's what you need: cauliflower, chicken breast, peas, carrot, soy sauce, black pepper, eggs, sesame seed
Provided by Alvin Zhou
Categories Dinner
Yield 3 servings
Number Of Ingredients 8
Steps:
- Remove all leaves and cut the cauliflower into small florets.
- Place the florets in a food processor and blend until they are a rice-like texture. Be careful not to over process or it may turn mushy. Set aside, and drain excess moisture with a towel, if desired.
- In a large saucepan over medium-high heat, cook the chicken until no pink is showing.
- Add the peas, carrots, soy sauce, and black pepper.
- Stir until most of the liquid has reduced, then add the cauliflower rice. Cook for about 3-4 minutes until the vegetables and chicken are incorporated evenly into the cauliflower.
- Spread the rice towards the edge of the pan, creating a well in the center.
- Pour the beaten eggs into the well, stirring only the eggs until they are cooked.
- Fold the eggs into the rice, then mix in the sesame seeds.
- Enjoy!
Nutrition Facts : Calories 318 calories, Carbohydrate 23 grams, Fat 12 grams, Fiber 8 grams, Protein 31 grams, Sugar 7 grams
"FRIED" CAULIFLOWER RICE
Tastes like fried rice without the rice! Low calorie, low fat. This tasted even better the second day. This dish can be vegetarian or you can add meat, tofu and/or shellfish. Omit the egg if you don't eat eggs. TIP 1: Great dish to use up leftover grilled chicken or pork or beef. TIP 2: This is a one skillet, one bowl and one spatula dish. Have a larger serving bowl at the ready to hold cooked meat and egg while veggies cook.
Provided by Jessica A.
Categories < 30 Mins
Time 30m
Yield 4 cups, 2-4 serving(s)
Number Of Ingredients 11
Steps:
- Have all ingredients chopped, shredded, riced, etc. prior to beginning the cooking process. Ricing cauliflower is easy peasy. Just cut up a head of cauliflower and put it in a food processor. Pulse until it resembles grains of rice. OR.buy it pre-riced. I find it at Trader Joes.
- Spray a large skillet with cooking spray and heat it on the stove. Medium high to medium heat depending on your equipment.
- Crack eggs into the skillet and immediately scramble them up using a spatula. When eggs are completely scrambled and cooked, transfer to a serving bowl.
- In the same skillet, respray with cooking spray and add the chicken thighs. Cook until done. Transfer to serving bowl, right on top of the egg.
- In same skillet, respray with cooking spray and add the shrimp. Cook until it turns pink. Be careful of overcooking! Transfer to serving bowl on top of chicken.
- In the same skillet, add oil and heat up over medium heat. Add the onion, carrots and garlic. Saute until onion is almost translucent. Add the cauliflower and saute until done--can take up to five minutes. Use the spatula to continually move the veggies around the pan to ensure even cooking.
- When cauliflower is nicely browned, add the egg, meat and shrimp back into the pan.
- Add the soy sauce and peas. Cook until peas are heated up.
- Enjoy!
Nutrition Facts : Calories 465.5, Fat 26.8, SaturatedFat 6.7, Cholesterol 310.3, Sodium 938, Carbohydrate 23.2, Fiber 6.2, Sugar 8.2, Protein 33.7
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