Cauliflower Chicken Fried Rice
User Reviews
4.6
Cauliflower Chicken Fried Rice
Description
This Cauliflower Chicken Fried Rice recipe starts with cooking diced chicken breast in a mix of sesame and canola oil until browned. The pan juices are kept to cook the cauliflower rice, which softens after a few minutes over medium heat. Frozen peas and carrots join the skillet along with sliced green onions, cooking briefly to maintain some bite. Minced garlic is added for a short time to release aroma without burning. Eggs are scrambled on one side of the skillet, then combined with the vegetables. The chicken is returned to the pan and soy sauce is drizzled over everything, stirring to combine the savory flavors. Salt and pepper can be adjusted at the end for seasoning.
The recipe replicates fried rice texture while using cauliflower to reduce carbs and calories. It yields a mix of tender chicken pieces, lightly softened vegetables, and fluffy scrambled eggs all mingled with rich soy sauce taste. This dish works well as a filling lunch or dinner and can be served on its own or with additional sides.
Due to the cauliflower’s moisture and soy sauce, some liquid may collect at the pan’s bottom, which is normal for this recipe. Best served warm and fresh, it also stores well in an airtight container in the refrigerator for up to five days.
Ingredients
- 2 tablespoons sesame oil
- 2 tablespoons canola oil or vegetable oil
- 1.25 pounds chicken breast diced into bite-sized pieces, boneless skinless
- 16 ounces cauliflower rice or pulse enough cauliflower in your food processor for 4 cups, about 1 large head cauliflower
- 1 ½ cups peas I don’t thaw and use straight from the freezer, or more to taste, frozen peas and diced carrots blend
- 1 ½ cups carrot I don’t thaw and use straight from the freezer, or more to taste, frozen peas and diced carrots blend
- 3 green onions trimmed and sliced into thin rounds, plus more for garnishing if desired
- 3 garlic finely minced, cloves
- 3 egg lightly beaten, large
- ⅓ cup soy sauce or to taste, low-sodium
- salt optional and to taste, freshly ground
- black pepper optional and to taste, freshly ground
Instructions
- To a large skillet, add the oils, chicken, and cook over medium-high heat for about 5 minutes, flipping intermittently so all sides cook evenly. Cooking time will vary based on thickness of chicken breasts and sizes of pieces.
- Remove chicken with a slotted spoon (allow oils and cooking juices from chicken to remain in skillet) and place chicken on a plate; set aside.
- Add the cauliflower, stir to combine with existing oil (add a couple extra tablespoons if desired), and allow cauliflower to cook for about 4 minutes, or until slightly softened.
- Add the peas, carrots, green onions, and cook for about 2 minutes, or until vegetables begin to soften, stir intermittently.
- Add the garlic and cook for 1 minute, stir intermittently.
- Push vegetables to one side of the skillet, add the eggs to the other side, and cook to scramble, stirring as necessary, about 90 seconds.
- Add the chicken, slowly and evenly drizzle with soy sauce, and stir to combine.
- Taste to check for seasoning balance and if desired, add salt or pepper, to taste.
- Optionally garnish with green onions and serve immediately.
Notes
- Expect some liquid at the bottom due to cauliflower moisture and soy sauce interaction; this is normal.
- Serve the dish warm for optimal texture and flavor.
- Store leftovers airtight in the refrigerator for up to 5 days.
- Use low-sodium soy sauce to control salt levels and flavor intensity.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 337 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 337kcal | 17% |
| Carbohydrates | 12g | 4% |
| Protein | 38g | 76% |
| Fat | 15g | 23% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 11g | 65% |
| Cholesterol | 173mg | 58% |
| Sodium | 717mg | 30% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.6
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