A healthier take on the indulgent classic - chicken fried rice. This veggie-packed riced cauliflower and chicken recipe is perfect for high protein diets as it only has 18 grams of carbs and less than 400 calories. Add to that an impressive 34 grams of protein. Delicious and slimming "Chicken With Savory Fried Cauliflower Rice"
Equipment
Ingredients
2 tbsp grapeseed oil- 2 tsp grapeseed oil
1 lb. chicken breast boneless, skinless
4 Egg
2 red bell pepper
2 carrots
1 white onion
2 cloves garlic
4 scallions
1 cup peas frozen or fresh
1 cauliflower large
2 tbsp soy sauce low-sodium
2 tsp rice vinegar
1 pinch black pepper
1 pinch salt
Instructions
Make the cauliflower rice
- Cut the 1 cauliflower into large chunks. Remove all greens and then wash and dry thoroughly. Using a box grater grate the cauliflower using the medium-sized holes to make the "rice". You can also use a food processor, and use the grater attachment to grate the cauliflower into “rice.” Transfer the "rice" to a clean kitchen towel or layers of paper towels. Press to remove all excess moisture.
- Place a large skillet on medium heat and add 1 Tbsp of the 2 tbsp grapeseed oil. Add the cauliflower rice and sauté for 2 minutes. Cover with a lid and cook for another total of 5 minutes. Covering the cauliflower will ensure it remains tender. Once cooked place the cauliflower rice in a bowl and set aside.
Prepare the Chicken
- In the skillet add one of the 2 tbsp grapeseed oil and place back on medium-high heat. Prepare the 1 lb. chicken breast, by cutting each breast into two pieces. Using a rolling pin pound the chicken breast to ensure an even thickness. Add the chicken to the skillet and cook until golden brown. Approx. 3 to 4 minutes per side. Once cooked transfer to a cutting board, cover loosely with foil and let rest before slicing.
Prepare the Dish
- Add 2 tsp grapeseed oil to skillet. Crack 4 eggs into a small bowl and whisk. Pour the eggs into the skillet and using a spatula gently scramble, until just set. This takes approx. 1 to 2 minutes. Transfer to a clean dish and set aside.
- To the skillet add the 2 red bell peppers (chopped), 2 carrots (diced), and 1 white onion (diced). Stir often and cook until the vegetables are just tender, approx. 4 to 5 minutes. Add 2 cloves garlic (minced) and cook for a further 1 minute. Finally add the 1 cup peas and 4 scallions (finely chopped) and stir to mix.
- Add the 2 tbsp soy sauce, and 2 tsp rice vinegar and stir well to combine. Add the cauliflower rice and combine gently. Allow the cauliflower to brown, do not stir the mix, this takes approx. 2 to 3 minutes. Taste and season with 1 pinch salt and 1 pinch black pepper. Stir the mixture. Once the cauliflower rice has browned add the egg and mix.
- Add the fried cauliflower rice to a large serving dish. Place the sliced chicken breast on top and serve immediately.
Notes
- To create cauliflower rice use the medium grate settings.
- Cooked cauliflower rice can be stored in the the fridge for up to 5 days. When cooked it stores better as it doesn't gain the sulfurous odor of raw cauliflower.
- Leftover uncooked cauliflower rice can be stored in the refrigerator for up to 5 days.
- Uncooked cauliflower rice can be stored in the freezer for up to 1 month.
YOUR RECIPE NOTES:
Nutrition
Calories: 388kcalCarbohydrates: 24gProtein: 37gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 236mgSodium: 778mgPotassium: 1320mgFiber: 8gSugar: 11gVitamin A: 7628IUVitamin C: 168mgVitamin D: 1µgCalcium: 105mgIron: 3mg
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