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Cauliflower Fried Rice with Chicken

If you’re looking for a delicious high-protein, low-carb meal that is also a healthy dinner recipe, look no further than this Cauliflower Fried Rice with Chicken. It’s simple, satisfying, and packed with nutrients that will keep you energized and feeling great.

In the quest for healthier dinner options that still pack in flavor and nutrition, Cauliflower Fried Rice with Chicken stands out as a top choice. This dish is not only delicious but also a great alternative to traditional fried rice, as it’s made with low-carb cauliflower rice instead of regular rice.

Combined with tender chicken and a medley of colorful vegetables, this dish offers a perfect balance of high protein, low carb, and vibrant flavors.

Whether you’re following a low-carb diet, trying to incorporate more vegetables into your meals, or simply craving something healthy and satisfying, this recipe is a winner.

Step-by-Step Instructions

1. Prepare the Cauliflower Rice

If you’re using fresh cauliflower, start by chopping the cauliflower into florets. Next, pulse the florets in a food processor until they resemble rice-sized pieces. If you prefer convenience, you can also use pre-made cauliflower rice, which can be found in most grocery stores.

2. Cook the Chicken

Heat a tablespoon of sesame oil in a large skillet or wok over medium-high heat. Season both sides of the chicken breasts with salt and pepper. Once the skillet is hot, add the chicken and cook for 6-7 minutes per side, or until fully cooked through. The internal temperature should reach 165°F (74°C). After cooking, remove the chicken from the skillet and set it aside to rest.

3. Sauté the Vegetables

In the same skillet, add another tablespoon of sesame oil. Add the diced onion and minced garlic, cooking until softened and fragrant, about 2-3 minutes. Next, add the carrots and peas, cooking for another 4-5 minutes, until the vegetables are tender but still vibrant.

4. Scramble the Eggs

Push the vegetables to one side of the skillet. Crack the eggs into the empty side and scramble them until cooked through. Once the eggs are scrambled, mix them into the vegetables.

5. Add the Cauliflower Rice

Add the cauliflower rice to the skillet, stirring to combine with the vegetables and eggs. Cook for 5-7 minutes, stirring occasionally, until the cauliflower rice is tender and has absorbed the flavors from the oil and vegetables.

6. Add the Seasonings

Drizzle the soy sauce (or coconut aminos) and rice vinegar over the cauliflower rice mixture. Stir well to evenly distribute the seasoning. Taste and adjust the seasoning with additional salt and pepper if needed.

7. Slice the Chicken

While the cauliflower rice is cooking, slice the cooked chicken into thin strips or bite-sized pieces. Add the sliced chicken back into the skillet, stirring to incorporate it into the rice mixture.

8. Garnish and Serve

Once everything is well combined and heated through, garnish the dish with sesame seeds (if using) and chopped green onions. Serve immediately and enjoy!

Why This is a Great Healthy Dinner Recipe

This Cauliflower Fried Rice with Chicken is the perfect healthy dinner recipe for several reasons:

  • Low in Carbs: By using cauliflower rice instead of regular rice, this dish drastically reduces the carbohydrate content while still offering a satisfying texture.
  • High in Protein: Chicken breast is an excellent source of lean protein, making this dish a great choice for muscle repair and maintenance, as well as keeping you fuller for longer.
  • Packed with Vegetables: The colorful vegetables not only add important vitamins and minerals but also provide fiber, which helps with digestion and promotes a feeling of fullness.
  • Quick and Easy: The entire recipe comes together in about 30 minutes, making it perfect for busy nights when you want a healthy and delicious meal without spending hours in the kitchen.

Variations to Try

One of the great things about this recipe is that it’s highly adaptable. You can easily swap out ingredients to suit your preferences or dietary needs:

  • Add More Veggies: You can add other vegetables like bell peppers, zucchini, or mushrooms for even more nutrients and flavor.
  • Make It Spicy: Add some red pepper flakes or a splash of sriracha to give the dish a spicy kick.
  • Vegetarian Version: Swap the chicken for tofu or tempeh for a vegetarian version of the dish.
  • Coconut Cauliflower Fried Rice: For added flavor, try sautéing the cauliflower rice in a bit of coconut oil and adding a splash of coconut milk for a creamy twist.

FAQs

Can I use frozen cauliflower rice? Yes! Frozen cauliflower rice is a convenient option and works just as well as fresh cauliflower rice. Simply thaw and drain any excess moisture before cooking.

Can I make this dish ahead of time? Yes, this recipe is great for meal prep. You can cook the cauliflower fried rice and chicken, then store it in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stove when ready to serve.

Can I add more protein? If you’re looking to increase the protein content, consider adding additional sources of protein, such as edamame, shrimp, or a hard-boiled egg on top.

Cauliflower Fried Rice with Chicken

If you're looking for a delicious high-protein, low-carb meal that is also a healthy dinner recipe, look no further than this Cauliflower Fried Rice with Chicken. It’s simple, satisfying, and packed with nutrients that will keep you energized and feeling great.
257
Course Main Course
Cuisine American

Ingredients
  

  • 2 medium-sized chicken breasts boneless and skinless
  • 1 medium head of cauliflower or pre-made cauliflower rice, about 4 cups
  • 2 tablespoons sesame oil or olive oil
  • 1 small onion diced
  • 2 cloves garlic minced
  • 1 cup carrots diced or shredded
  • 1 cup peas frozen or fresh
  • 2 large eggs
  • 3 tablespoons soy sauce or coconut aminos for a gluten-free version
  • 1 tablespoon rice vinegar
  • 2 teaspoons sesame seeds optional
  • 2 green onions chopped for garnish
  • Salt and pepper to taste

Instructions
 

  • Prepare Cauliflower Rice: Chop cauliflower into florets and pulse in a food processor until rice-sized, or use pre-made cauliflower rice.
  • Cook Chicken: Heat 1 tablespoon sesame oil in a skillet over medium-high heat. Season chicken breasts with salt and pepper, cook for 6-7 minutes per side, then remove and slice.
  • Sauté Vegetables: In the same skillet, add remaining oil. Sauté onion and garlic until fragrant, about 2-3 minutes. Add carrots and peas, cook for 4-5 minutes.
  • Scramble Eggs: Push veggies to the side. Scramble eggs in the empty side of the skillet until fully cooked.
  • Add Cauliflower Rice: Stir in cauliflower rice, cook for 5-7 minutes until tender, stirring occasionally.
  • Add Seasoning: Drizzle soy sauce and rice vinegar over the rice mixture. Stir to combine and adjust seasoning with salt and pepper.
  • Combine Chicken: Add sliced chicken back into the skillet, stirring everything together.
  • Garnish and Serve: Top with sesame seeds and chopped green onions. Serve and enjoy!
Keyword Cauliflower Fried Rice with Chicken
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