Chicken and Cauliflower Fried Rice

It looks like fried rice, it tastes like fried rice, but this simple cauliflower fried rice is a whole lot healthier and just as tasty. By swapping out rice and replacing it with cauliflower, you cut calories and carbs, and sneak more veggies into the meal. Ground chicken gives it a boost of protein. You could also skip the ground chicken and stir in leftover cooked chicken breast instead.

Organic coconut aminos (available at many grocery stores, health food stores, and online) and a touch of dry sherry give it authentic flavor. If you are preparing this with kids in mind, you can skip the sherry.

This cauliflower fried rice recipe makes servings for a whole week, so it’s perfect for meal prep! Or, freeze unused portions in individual bags or containers for quick dinners when you don’t have time to cook.

Cauliflower Fried Rice
5 from 1 vote
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Chicken and Cauliflower Fried Rice

This Chicken and Cauliflower Fried Rice is a healthier take on a favorite!

Course Main Course
Cuisine Chinese
Keyword cauliflower fried rice
Prep Time 50 minutes
Cook Time 18 minutes
Total Time 1 hour 8 minutes
Servings 8 servings, approx. ⅔ cup each
Calories 283 kcal
Author Openfit

Ingredients

  • 2 lb. raw lean ground chicken breast
  • 5 Tbsp. organic coconut aminos divided use
  • 1 Tbsp. dry sherry wine
  • 1 clove garlic finely chopped
  • Hot water
  • 2 medium carrots chopped
  • 1 cup fresh or frozen green peas
  • 2 medium heads cauliflower cut into bite-sized pieces
  • 2 Tbsp. extra-virgin organic coconut oil divided use
  • 4 large eggs lightly beaten
  • 4 green onions thinly sliced, reserve a small amount of the greens for garnish

Instructions

  1. Combine chicken, 1 Tbsp. coconut aminos, sherry, and garlic in a medium bowl; mix well. Set aside for 30 minutes.
  2. Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place carrots in steamer basket; cook for 2 to 3 minutes.
  3. Add peas; cook for 2 to 3 minutes, or until tender-crisp and peas are bright green. Place in ice water bath to stop cooking process. Set aside.
  4. Place half of cauliflower in food processor; pulse until cauliflower is chopped into pieces about the size of rice. Repeat with the other half. Set aside.
  5. Heat 1 Tbsp. oil in large nonstick skillet over medium-high heat.
  6. Add chicken mixture; cook, stirring frequently to break chicken into small pieces, for 4 to 6 minutes, or until chicken is no longer pink. Remove from pan. Set aside.
  7. Add remaining 1 Tbsp. oil; heat, over medium-high heat.
  8. Add cauliflower and remaining 4 Tbsp. coconut aminos; cook, stirring frequently, for 2 to 4 minutes.
  9. Make a well in the middle of the cauliflower mixture. Add eggs; cook, stirring frequently in the well, for 2 to 3 minutes, or until eggs start to set.
  10. Mix eggs into cauliflower mixture. Add chicken, carrots, and green onions; cook, stirring frequently, for 2 minutes, or until heated through.

  11. Divide evenly into eight serving bowls; garnish evenly with green onion.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Chicken and Cauliflower Fried Rice
Amount Per Serving (1 serving)
Calories 283 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 6g 30%
Cholesterol 191mg 64%
Sodium 335mg 14%
Total Carbohydrates 11g 4%
Dietary Fiber 4g 16%
Sugars 6g
Protein 26g 52%
* Percent Daily Values are based on a 2000 calorie diet.

Tips:
• You can substitute liquid aminos (or soy sauce) for coconut liquid aminos.
• Cauliflower rice may be found at your favorite grocery store. Substitute 2 bags (12-oz. each) for the heads of cauliflower.

Photo by Kirsten Morningstar