Cauliflower fried rice with chicken is a tasty, low-carb dish that's easy to whip up. Start by ricing a head of cauliflower and dicing up a pound of boneless, skinless chicken. Sauté the chicken until fully cooked, then add garlic, ginger, diced carrots, and peas for vibrant flavor. Stir in the riced cauliflower and mix it all together, cooking until tender. Season with soy sauce, sesame oil, and your favorite spices. Each serving's around 250 calories and packed with protein. It's a simple yet satisfying meal that you might want to explore further for tips and variations.
Ingredients Needed
Cauliflower fried rice with chicken is a delightful and nutritious twist on the traditional fried rice dish. This vibrant meal features riced cauliflower as a low-carb substitute for rice, combined with tender pieces of chicken and a colorful medley of vegetables. Infused with the aromatic flavors of garlic and ginger, this dish brings a satisfying crunch and a savory taste that will transport your taste buds to the heart of Asian cuisine. Perfect for a quick weeknight dinner or meal prep, this cauliflower fried rice is both wholesome and delicious.
Ingredient List
- 1 head of cauliflower
- 1 lb boneless, skinless chicken breast, diced
- 1 cup diced carrots
- 1 cup frozen peas
- 3 green onions, sliced
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 tablespoons olive oil (for cooking)
- Salt and pepper to taste
- Optional: 1 egg, lightly beaten (for added protein and texture)
Pro Cooking Tips
- Ricing the Cauliflower: For the best texture, cut the cauliflower into florets and pulse in a food processor until it resembles rice. Be careful not to over-process; you want a fluffy texture.
- Cook Chicken First: Sauté the chicken in olive oil until fully cooked before adding the vegetables. This ensures even cooking and allows the chicken to develop a nice sear.
- Use High Heat: Stir-fry over high heat to achieve that characteristic "wok hei" flavor, which gives the dish a smoky aroma.
- Add Egg for Extra Flavor: If you want to enhance the dish further, scramble a beaten egg in the pan after cooking the vegetables and before combining everything.
- Customize Vegetables: Feel free to mix in other vegetables like bell peppers, broccoli, or snap peas for additional nutrition and flavor.
- Don't Skip the Garnish: A sprinkle of sesame seeds or a dash of sriracha on top before serving adds a nice finishing touch.
Nutritional Breakdown
| Nutrient | Amount per Serving (1 cup) |
|---|---|
| Servings | 4 |
| Calories | 250 |
| Total Fat | 10g |
| Carbohydrates | 18g |
| Protein | 25g |
Additional Nutritional Notes: This dish is a great source of lean protein from the chicken and is rich in vitamins from the vegetables. The use of cauliflower as a rice alternative significantly lowers the carbohydrate content, making it suitable for low-carb diets. Adding more colorful vegetables can increase the fiber and nutrient content even further.
Instructions
- Begin by ricing the cauliflower. Cut it into florets and pulse in a food processor until it resembles rice. Set aside.
- Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the diced chicken and season with salt and pepper. Cook until no longer pink, about 5-7 minutes. Remove the chicken from the skillet and set aside.
- In the same skillet, add the remaining olive oil. Add the minced garlic and grated ginger, and sauté for about 30 seconds until fragrant.
- Add the diced carrots and peas to the skillet. Stir-fry for 2-3 minutes until the vegetables are tender.
- Stir in the riced cauliflower and cooked chicken. Pour in the soy sauce and sesame oil, mixing everything thoroughly. Cook for an additional 3-4 minutes until the cauliflower is tender and heated through.
- If using, push the mixture to one side of the skillet and scramble the beaten egg on the other side until fully cooked. Mix it into the fried rice before serving.
- Finally, stir in the sliced green onions and serve hot, garnished with sesame seeds or sriracha if desired.
Variations
- Vegetarian Option: Replace the chicken with tofu and use vegetable broth instead of soy sauce for a vegan-friendly dish.
- Spicy Cauliflower Fried Rice: Add chopped chili peppers or a dash of chili flakes to the garlic and ginger for a spicy kick.
- Tropical Twist: Incorporate diced pineapple for a sweet and savory flavor combination.
Enjoy this delightful and healthy cauliflower fried rice with chicken as a satisfying meal that showcases the flavors of Asian cuisine in a new and exciting way!
Conclusion
In just a few simple steps, you've created a delicious and healthy cauliflower fried rice with chicken. It's a fantastic way to enjoy a low-carb meal packed with flavor and nutrients. Feel free to customize it with your favorite veggies or spices to make it your own. Now, sit back, savor the satisfaction of your culinary creation, and enjoy this wholesome dish that's both easy to make and delightful to eat!
