Lightened fried cauliflower rice with chicken

If you have about 45 minutes to spend in the kitchen, Lightened fried cauliflower rice with chicken might be an amazing gluten free and dairy free recipe to try. For $1.62 per serving, you get a main course that serves 4. One serving contains 261 calories, 24g of protein, and 11g of fat. This recipe from A Zesty Bite has 50 fans. A mixture of baby carrots, sesame oil, eggs, and a handful of other ingredients are all it takes to make this recipe so flavorful. With a spoonacular score of 87%, this dish is excellent. If you like this recipe, take a look at these similar recipes: Lightened Shrimp Fried Rice, Lightened Up Scrumptious Pork Fried Rice, and Cauliflower Chicken Fried "Rice.

Servings: 4

 

Ingredients:

1 cup chopped baby carrots

1 cauliflower head, cut into florets

2 eggs, lightly beaten

1/2 teaspoon minced garlic

1 tablespoon thinly sliced green onions

1 tablespoon hoisin sauce

2 tablespoons low sodium soy sauce

1 tablespoon plus 2 teaspoons Picholine olive oil, divided

1 cup frozen peas

2 cups chopped rotisserie chicken

salt to taste

1/2 teaspoon toasted sesame oil

Equipment:

food processor

frying pan

spatula

wok

bowl

Cooking instruction summary:

Place 1/3 cauliflower florets in a food processor. Pulse until you get little rice pieces. (Don't pulse too much or it becomes too fine) Repeat until you use all cauliflower and then set aside.Add 2 teaspoons picholine oil to a saut pan over medium heat. Add carrots and cook for 5 minutes. Then add chicken, peas and garlic to the pan. Cook for an additional 7 minutes. Remove mixture from pan and set aside.Add the eggs to the pan and scramble with a spatula then add to meat and vegetable mixture.While eggs are scrambling heat 1 tablespoon of oil in a large wok over medium heat. Add the cauliflower rice and cook for 4 minutes.Stir in the meat, vegetable and egg mixture.In a small bowl combine the sesame oil, soy sauce and hoisin sauce and pour it over the cauliflower rice. Stir and cook for an additional 5 minutes.Top with green onions and salt as needed.

 

Step by step:


1. Place 1/3 cauliflower florets in a food processor. Pulse until you get little rice pieces. (Don't pulse too much or it becomes too fine) Repeat until you use all cauliflower and then set aside.

2. Add 2 teaspoons picholine oil to a saut pan over medium heat.

3. Add carrots and cook for 5 minutes. Then add chicken, peas and garlic to the pan. Cook for an additional 7 minutes.

4. Remove mixture from pan and set aside.

5. Add the eggs to the pan and scramble with a spatula then add to meat and vegetable mixture.While eggs are scrambling heat 1 tablespoon of oil in a large wok over medium heat.

6. Add the cauliflower rice and cook for 4 minutes.Stir in the meat, vegetable and egg mixture.In a small bowl combine the sesame oil, soy sauce and hoisin sauce and pour it over the cauliflower rice. Stir and cook for an additional 5 minutes.Top with green onions and salt as needed.


Nutrition Information:

Quickview
157k Calories
8g Protein
6g Total Fat
17g Carbs
26% Health Score
Limit These
Calories
157k
8%

Fat
6g
11%

  Saturated Fat
1g
9%

Carbohydrates
17g
6%

  Sugar
7g
9%

Cholesterol
81mg
27%

Sodium
626mg
27%

Get Enough Of These
Protein
8g
17%

Vitamin C
85mg
103%

Vitamin A
4824IU
96%

Vitamin K
39µg
38%

Folate
127µg
32%

Manganese
0.48mg
24%

Fiber
5g
24%

Vitamin B6
0.42mg
21%

Potassium
649mg
19%

Phosphorus
166mg
17%

Vitamin B2
0.27mg
16%

Vitamin B5
1mg
15%

Vitamin B1
0.19mg
13%

Selenium
8µg
13%

Iron
2mg
11%

Magnesium
43mg
11%

Vitamin B3
2mg
10%

Copper
0.18mg
9%

Zinc
1mg
8%

Calcium
67mg
7%

Vitamin E
0.92mg
6%

Vitamin B12
0.2µg
3%

Vitamin D
0.44µg
3%

covered percent of daily need
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