Sheet Pan Fried Cauliflower Rice With Chicken Food
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
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.
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- Preheat oven to 375°F. Coat the surface of a large sheet pan with canola cooking oil spray. Place chicken in a single layer on sheet pan, making sure none of them overlap or touch. Place chicken into the oven and cook about 5 minutes or until the surface of the chicken has changed to a cooked white color but the interior of the chicken is still pink and uncooked.
- While chicken is cooking, add cauliflower rice, peas, carrots, bell pepper, soy sauce, sesame oil to a large bowl. Mix to evenly coat all the vegetables with soy sauce and sesame oil.
- Pour cauliflower rice mixture onto sheet pan. Stir chicken into the rice. Spread rice evenly across sheet pan. Place sheet pan into oven and bake rice for about 10 minutes or ingredients are completely cooked. If the cauliflower mixture appears a little watery from the water released by the cauliflower, stir a few times and leave a few gaps on surface of the sheet pan (so that the water has room to evaporate). Place sheet pan back into oven and cook about 3-5 minutes or until cauliflower rice is no longer too wet.
- Make three wells on your sheet pan (move rice mixture aside to have three large holes on your sheet pan). Pour whisked eggs into the three wells. Place your sheet pan back into the oven and cook eggs for about 3-4 minutes or until they are just starting to cook on the surface but are still very wet and not yet set. Scramble the eggs with a fork and evenly mix into the rice.
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