Faux Chicken Fried Rice made with Cauliflower
Nutritional Info
- Servings Per Recipe: 3
- Amount Per Serving
- Calories: 102.6
- Total Fat: 3.1 g
- Cholesterol: 14.4 mg
- Sodium: 998.1 mg
- Total Carbs: 7.7 g
- Dietary Fiber: 3.0 g
- Protein: 10.9 g
View full nutritional breakdown of Faux Chicken Fried Rice made with Cauliflower calories by ingredient
Introduction
This tasty recipe is a nice, low-calorie, healthier alternative to the typical chicken fried rice, at under 100 calories a serving. Eat as a side dish, or enjoy more than one serving as a main dish. This tasty recipe is a nice, low-calorie, healthier alternative to the typical chicken fried rice, at under 100 calories a serving. Eat as a side dish, or enjoy more than one serving as a main dish.Number of Servings: 3
Ingredients
-
1/2 medium head cauliflower, rinsed
1/2 tbsp sesame oil
1 egg white
1/4 cup Egg Beaters
Pinch of salt
Cooking spray
1/4 cup chopped onion
1/4 cup frozen peas and carrots, thawed
2 tsp minced garlic
2 tbsp soy sauce, or more or less to taste (Tamari for Gluten Free)
2 oz. Tyson Grilled and Ready oven roasted chicken breast diced
Tips
*If you don't have a regular food processor and don't want to deal with hand-grating, you can use a device like a Magic or Nutri Bullet. Just pulse the cauliflower until it has the consistency of rice, but don't over-pulse, or it will turn to mush. If you do over-pulse it, don't throw it out! It can be used to make a wonderful mashed potato substitute or in other low-cal, healthy cauliflower recipes such as for pizza crust! (Look for lots of yummy cauliflower recipes online.)
Directions
Chop cauliflower head in half. Remove the core from the cauliflower and make sure it is completely dry. Coarsely chop into florets, removing as much of the stem as possible, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous. Don't over-process, or it will get mushy. As an alternative, you can use a grater, but this is more labor-intensive.* Set aside.
Mix Egg Beaters, egg white, and about 1/2 tsp of soy sauce in a small bowl and beat with a fork. Season with pinch of salt.
Heat a large saute pan or wok over medium heat and spray with cooking spray. Cook the eggs,turning a few times until set. Remove eggs from skillet and set aside.
Add the sesame oil and saute onions, peas and carrots, garlic, and mushrooms for 3 to 4 minutes, until soft.
Raise the heat to medium-high. Add the cauliflower to the saute pan, along with the remainder of the soy sauce and the chicken. Mix well, cover, and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
Add the cooked egg, stir, and remove from heat.
Serve and enjoy!
Serving Size: Makes 3 servings.
Mix Egg Beaters, egg white, and about 1/2 tsp of soy sauce in a small bowl and beat with a fork. Season with pinch of salt.
Heat a large saute pan or wok over medium heat and spray with cooking spray. Cook the eggs,turning a few times until set. Remove eggs from skillet and set aside.
Add the sesame oil and saute onions, peas and carrots, garlic, and mushrooms for 3 to 4 minutes, until soft.
Raise the heat to medium-high. Add the cauliflower to the saute pan, along with the remainder of the soy sauce and the chicken. Mix well, cover, and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
Add the cooked egg, stir, and remove from heat.
Serve and enjoy!
Serving Size: Makes 3 servings.