Cauliflower Fried Rice
This “fried rice” takes care of that comfort-food craving, without all of the calories. This veggie-filled dish is topped with eggs and chicken – lean protein sources that are sure to fill you up – and comes in at about 300 calories per serving!
Ingredients (serves 4):
1 1/2 lbs. cauliflower “rice” (you can buy this at many grocery stores, or you can simply cut a large head of cauliflower into small pieces)
1 lb. chicken breast cutlets
1 medium sweet onion (or you can use scallions), chopped
1 yellow squash, chopped
1 zucchini, chopped
2 large cloves garlic, minced
3/4 C carrots, sliced
1/2 C frozen peas, thawed
1 1/2 Tbsp olive oil
1 tsp rice vinegar
3 Tbsp teriyaki sauce ( I like Trader Joe’s Soyaki) – just watch out for sodium and sugar!
Nonstick vegetable oil cooking spray
Dash ground black pepper
1/2 tsp onion powder
1/4 tsp garlic powder
1 large egg plus 1 large egg white, scrambled (raw)
- Cut chicken into small pieces. Spray large saucepan or wok with nonstick vegetable oil cooking spray. Add 2 tsp olive oil and warm over medium heat. Add chicken and 1 1/2 Tbsp teriyaki sauce and cook until cooked through (about 10-15 minutes), stirring occasionally. Remove chicken from pan and set aside.
- Steam carrots (you can use a steamer or place in microwave safe bowl, add a splash of water, cover and cook on “high” for about 2 minutes, until softened and bright.
- Add 1 tsp olive oil to pan and warm over medium heat. Add onions, zucchini, yellow squash and spices (ground black pepper, onion powder, garlic powder) and cook until softened, about 10-12 minutes. Add minced garlic, peas, carrots and another 2 teaspoons teriyaki sauce. Cook another 5-7 minutes, remove from pan and add to dish with chicken.
- Add remaining olive oil and remaining teriyaki sauce to pan and warm over medium-high heat. Add cauliflower “rice”and sauté for approximately 5 minutes. Add scrambled eggs and stir until cooked through. Add chicken and veggies, stir until well combined and remove from heat. Serve and enjoy!
The Goods: What’s Inside?
Nutritional Analysis Per Serving:
Calories 300 calories, Total Fat 9 g, Saturated Fat 2 g, Cholesterol 112 mg, Carbohydrates 23 g, Fiber 7 g, Protein 35 g, Sodium 431 mg, Calcium 96 mg