Craving a delicious, guilt-free meal that tastes just like your favorite takeout but won't derail your health goals? Look no further! This Quick Easy Cauliflower Fried Rice with Chicken is about to become your new obsession. Imagine all the rich, savory flavors of traditional fried rice, but with a nutritious twist that'll make your taste buds dance and your body thank you. In just 25 minutes, you'll transform humble cauliflower into a restaurant-worthy dish that's packed with protein, bursting with flavor, and incredibly satisfying.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Chinese
Serves: 4 servings
Ingredients
- 1 head cauliflower, riced
- 1 lb chicken breast, diced
- 1 cup peas and carrots
- 3 eggs, beaten
- 3 tbsp soy sauce
- 2 cloves garlic, minced
- 2 tbsp green onions, chopped
- Salt and pepper to taste
- 2 tbsp sesame oil
Instructions
- Prepare the cauliflower by washing and cutting into florets. Pulse in a food processor until it resembles rice-like texture. Set aside.
- Season diced chicken breast with salt and pepper. Heat 1 tablespoon sesame oil in a large skillet or wok over medium-high heat.
- Cook chicken until golden brown and fully cooked, about 5-6 minutes. Remove from pan and set aside.
- In the same skillet, add another tablespoon of sesame oil. Sauté minced garlic for 30 seconds until fragrant.
- Add peas and carrots, cooking for 2-3 minutes until slightly softened.
- Push vegetables to one side of the pan, and pour beaten eggs into the empty space. Scramble eggs until fully cooked.
- Add riced cauliflower to the skillet, stirring to combine with vegetables and eggs.
- Return cooked chicken to the pan, mixing everything together.
- Pour soy sauce over the mixture, stirring to ensure even coating and seasoning.
- Cook for an additional 3-4 minutes, allowing cauliflower to become slightly tender but not mushy.
- Garnish with chopped green onions before serving hot.
Tips
- Rice Texture is Key: When processing cauliflower, pulse carefully to avoid over-processing. You want rice-like granules, not a mushy paste.
- High Heat is Essential: Use a large skillet or wok and cook on medium-high heat to achieve that classic "wok hei" flavor and prevent sogginess.
- Dry Ingredients Matter: Pat chicken and cauliflower dry before cooking to ensure proper browning and prevent excess moisture.
- Don't Overcook Cauliflower: The goal is tender-crisp, so add it late in the cooking process to maintain its texture.
- Customize Your Protein: While this recipe uses chicken, feel free to swap with shrimp, tofu, or beef to keep things interesting.
- Make it Meal Prep Friendly: This dish stores well in the refrigerator for 3-4 days, making it perfect for quick lunches or dinners.
Nutrition Facts
Calories: 320kcal
Carbohydrates: 12g
Protein: 35g
Fat: 15g
Saturated Fat: g
Cholesterol: 220mg
