Cauliflower Chicken Fried Rice
If you’re on the lookout for a healthy and satisfying meal that’s packed with flavor, look no further than this Cauliflower Chicken Fried Rice. This dish is a delightful twist on the classic fried rice, replacing traditional rice with cauliflower rice, making it low-carb and full of nutrients. The best part? It’s incredibly easy to whip up, perfect for busy weeknights or meal prep. Let’s dive into the details of this delicious recipe, ensuring you have everything you need to create a fantastic dish that everyone will love.
The Upside of Cauliflower Chicken Fried Rice
Cauliflower Chicken Fried Rice is not only a healthier alternative to traditional fried rice, but it also boasts a variety of benefits. Here are a few highlights:
- Low-Carb Delight: By using cauliflower instead of rice, this dish significantly reduces the carb count, making it a great option for those watching their carb intake.
- Nutrient-Packed: Cauliflower is rich in vitamins C, K, and B6, as well as fiber and antioxidants, which contribute to overall health.
- Quick & Easy: This dish comes together in about 30 minutes, making it a perfect weeknight meal.
- Customizable: You can easily modify this recipe to suit your tastes or dietary needs by adding different vegetables or proteins.
Your Shopping Guide
Before you start cooking, let’s make sure you have everything on hand. Here’s your shopping list:
- 1 large head of cauliflower (about 2 1/4 lbs)
- 1 lb boneless, skinless chicken breasts, diced into 1/2-inch cubes
- 1 1/2 Tbsp olive oil, divided
- 1 1/2 Tbsp sesame oil, divided
- 1/2 cup chopped green onions (only white and light green portions)
- 1 Tbsp peeled and minced fresh ginger
- 1 Tbsp minced garlic (about 3 cloves)
- 2 cups frozen peas and carrots blend
- 3 large eggs
- 3 1/2 Tbsp soy sauce (more or less to taste)
- 1/3 cup chopped unsalted peanuts (optional)
- 2 Tbsp chopped green onions (green portion)
- Sriracha or thinly sliced red peppers for serving
Must-Have Equipment
To make your cooking experience smooth and enjoyable, gather the following equipment:
- Food Processor: This will help you easily rice the cauliflower.
- Large Skillet or Wok: A spacious surface is essential for sautéing your ingredients evenly.
- Spatula: A sturdy spatula is necessary for stirring and mixing the ingredients.
- Measuring Cups and Spoons: Accurate measurements are key to achieving the perfect balance of flavors.
Cauliflower Chicken Fried Rice: Step-by-Step Guide
Now, let’s get cooking! Follow these steps for a delightful Cauliflower Chicken Fried Rice:
Step 1: Prepare the Cauliflower Rice
Start by removing the leaves and stem from the cauliflower. Cut the head into smaller florets and place them in a food processor. Pulse until the cauliflower resembles rice grains. Be careful not to over-process!
Step 2: Cook the Chicken
In a large skillet or wok, heat 1 Tbsp of olive oil and 1 Tbsp of sesame oil over medium-high heat. Add the diced chicken and cook for about 5-7 minutes, or until the chicken is browned and cooked through. Remove the chicken from the skillet and set it aside.
Step 3: Sauté Aromatics
In the same skillet, add the remaining 1/2 Tbsp of olive oil and 1/2 Tbsp of sesame oil. Add the chopped green onions (white and light green parts), minced ginger, and minced garlic. Sauté for about 1-2 minutes until fragrant.
Step 4: Add Vegetables
Stir in the frozen peas and carrots blend. Cook for an additional 3-4 minutes, allowing the vegetables to heat through.
Step 5: Incorporate Cauliflower Rice
Add the riced cauliflower to the skillet, stirring well to combine. Cook for about 5-7 minutes, allowing the cauliflower to soften and absorb the flavors.
Step 6: Scramble the Eggs
Push the cauliflower mixture to one side of the skillet. Crack the eggs into the empty side and scramble them until fully cooked. Once cooked, mix the eggs into the cauliflower rice.
Step 7: Combine Chicken and Season
Return the cooked chicken to the skillet. Pour in the soy sauce and stir everything together. Taste and adjust the soy sauce as needed.
Step 8: Final Touches
If desired, add chopped unsalted peanuts for crunch. Garnish with the green portions of the chopped green onions. Serve hot with Sriracha or thinly sliced red peppers on the side for an extra kick of flavor.
Fresh Seasonal Changes
One of the great things about this Cauliflower Chicken Fried Rice is how adaptable it is to the seasons. Here are some ideas for fresh seasonal changes:
- Spring: Add asparagus or snap peas for a fresh, crisp bite.
- Summer: Toss in zucchini or bell peppers for a burst of color and flavor.
- Fall: Incorporate diced sweet potatoes or butternut squash for a cozy, comforting touch.
- Winter: Add kale or shredded Brussels sprouts for a nutrient boost.
Cook’s Notes
- Feel free to substitute the chicken with tofu or shrimp for a different protein option.
- This dish can be made vegetarian by omitting the chicken and adding more vegetables.
- Use tamari instead of soy sauce for a gluten-free option.
- Leftovers can be stored in an airtight container in the fridge for up to 3 days.
Store, Freeze & Reheat
This Cauliflower Chicken Fried Rice is perfect for meal prep. Here are some tips for storing, freezing, and reheating:
- Store: Let the fried rice cool completely before transferring it to an airtight container. Keep it in the refrigerator for up to 3 days.
- Freeze: To freeze, place cooled fried rice in a freezer-safe bag, remove as much air as possible, and store for up to 3 months.
- Reheat: Reheat in a skillet over medium heat, adding a splash of water or broth to help steam the cauliflower. You can also microwave it in a covered dish until heated through.
Questions People Ask
Can I use fresh cauliflower instead of frozen?
Yes, fresh cauliflower works perfectly! Just make sure to rice it properly using a food processor or box grater before cooking.
Is this recipe gluten-free?
This recipe can be made gluten-free by using tamari instead of soy sauce. Always check ingredient labels to ensure they meet your dietary needs.
Can I add more vegetables to this dish?
Absolutely! This recipe is very versatile, so feel free to add any vegetables you love or have on hand.
How do I make this dish vegetarian?
To make it vegetarian, simply omit the chicken and increase the quantity of vegetables. You can also add tofu for protein.
Desserts to Finish
After enjoying your Cauliflower Chicken Fried Rice, why not indulge in a sweet treat? Here are some delightful dessert ideas to complete your meal:
Ready, Set, Cook
Now that you have all the information you need, it’s time to put on your apron and get cooking! This Cauliflower Chicken Fried Rice is sure to become a staple in your kitchen, providing a healthy, flavorful meal that everyone in the family will love. Enjoy the process, and don’t forget to share your creation with friends and family. Happy cooking!
Cauliflower Chicken Fried Rice
Ingredients
Equipment
Method
- Start by removing the leaves and stem from the cauliflower. Cut the head into smaller florets and place them in a food processor. Pulse until the cauliflower resembles rice grains. Be careful not to over-process!
- In a large skillet or wok, heat 1 Tbsp of olive oil and 1 Tbsp of sesame oil over medium-high heat. Add the diced chicken and cook for about 5-7 minutes, or until the chicken is browned and cooked through. Remove the chicken from the skillet and set it aside.
- In the same skillet, add the remaining 1/2 Tbsp of olive oil and 1/2 Tbsp of sesame oil. Add the chopped green onions (white and light green parts), minced ginger, and minced garlic. Sauté for about 1-2 minutes until fragrant.
- Stir in the frozen peas and carrots blend. Cook for an additional 3-4 minutes, allowing the vegetables to heat through.
- Add the riced cauliflower to the skillet, stirring well to combine. Cook for about 5-7 minutes, allowing the cauliflower to soften and absorb the flavors.
- Push the cauliflower mixture to one side of the skillet. Crack the eggs into the empty side and scramble them until fully cooked. Once cooked, mix the eggs into the cauliflower rice.
- Return the cooked chicken to the skillet. Pour in the soy sauce and stir everything together. Taste and adjust the soy sauce as needed.
- If desired, add chopped unsalted peanuts for crunch. Garnish with the green portions of the chopped green onions. Serve hot with Sriracha or thinly sliced red peppers on the side for an extra kick of flavor.
Notes
- Feel free to substitute the chicken with tofu or shrimp for a different protein option.
- This dish can be made vegetarian by omitting the chicken and adding more vegetables.
- Use tamari instead of soy sauce for a gluten-free option.
