Chicken Cauliflower Fried Rice

Dig into Asian takeout-inspired fried rice while you stick to your healthy diet plan with this recipe makeover. Cauliflower rice keeps it low in carbohydrates while adding fiber and vitamin C, while skinless chicken and eggs add protein. Colorful vegetables like peas and carrots add vibrancy and sweetness, while soy sauce gives it extra flavor. It’s a low-calorie, low-carb dish you can get together in minutes and the whole family can enjoy.

Variations and Serving Suggestions

• The recipe instructions use thawed frozen storebought riced cauliflower. You can alternatively use fresh storebought riced cauliflower or make your own cauliflower rice by pulsing ½ small cauliflower in a blender or food processor. If you’re using fresh cauliflower, cook it before using it in the recipe.
• Any diced vegetables can add flavor and texture. Frozen vegetables work well, too. Thaw before using. 
• To add a whole grain, omit the cauliflower rice. Instead, use 2 cups of cooked brown rice. 
• For variety, try swapping fish, shrimp, or tofu for chicken. 
• For a different flavor with additional healthy fats, use peanut oil instead of olive oil, and add ¼ cup of chopped peanuts at the end of cooking.
• Add pineapple chunks for sweetness without added sugars.
• For a complete meal, serve with stir-fried vegetables, broth-based soup, or a fruit salad.
• For a gluten-free version, use tamari instead of soy sauce.
• Garnish as desired with chopped green onion or fresh cilantro.

Recipe for Chicken Fried Cauliflower Rice

Makes 4 servings

Ingredients

• 2 tablespoons of olive oil, divided
• 2 eggs
• 12 ounces of skinless chicken
• 1 onion, diced
• ¼ cup of carrots, minced
• 2 cloves of garlic, minced 
• 4 cups of frozen cooked riced cauliflower, thawed
• 1 cup of spinach leaves, chopped
• ½ cup of frozen green peas, thawed
• 2 tablespoons of low-sodium soy sauce 
• ½ teaspoon of dried ginger or 1 teaspoon of fresh grated ginger
• Salt and pepper to taste

Instructions:

1. Heat 1 tablespoon of oil in a large skillet or frying pan. Add the chicken and cook on both sides until it is cooked through. Remove it from the skillet. When it is cool, cut it into small cubes.
2. While the chicken is cooling, scramble the eggs in the skillet, then remove them and set them aside.
3. Add the other tablespoon of oil to the pan. When it is hot, add the onion, garlic, carrot, and ginger. Add the cauliflower, spinach, peas, soy sauce, and salt and pepper. Stir and heat.
4. Add the chicken and scrambled egg back to the pan. Stir and heat. Serve hot with any desired garnishes.

Nutrition information per serving: 

The nutrition information per serving (1/4 recipe) is approximately: 400 calories; 18 grams of fat; 5 grams of saturated fat; 100 mg of cholesterol; 620 mg of sodium; 12 grams of carbohydrates; 5 grams of sugar; 4 grams of fiber; 34 grams of protein

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