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Chicken & Cauliflower Fried Rice

By Jason Fung, MD

Chicken & Cauliflower Fried Rice

This chicken & cauliflower fried rice recipe from truLOCAL is a lighter take on a classic fried rice and a great way to add more veggies to your diet in a fun and flavourful way. Cauliflower rice can easily be made at home with a food processor, and many grocery stores now carry it pre-made...
Prep Time 20 mins
Cook Time 25 mins
Course Dinners + Mains, Side Dishes
Cuisine American, Asian
Servings 6
Calories 301 kcal

Equipment

  • food processor

Ingredients
  

  • 1 head cauliflower
  • 6 boneless skinless chicken breast diced
  • 1 tbsp coconut oil
  • 3 cloves garlic minced
  • 1 ginger root grated
  • 3 spring onions diced
  • 1 carrot peeled and diced
  • 3 cups green peas fresh or frozen
  • 3 tbsp soy sauce, tamari, or coconut aminos
  • 2 tbsp sesame oil optional
  • 2 eggs whisked

Garnish

  • spring onions
  • sesame seeds
  • hot sauce

Instructions
 

  • Cut cauliflower into chunks and add to a food processor to make cauliflower rice.
  • In a skillet on medium heat, add coconut oil and add diced chicken and cook for 4-5 minutes until cooked through. Remove from the pan and set aside.
  • In the same pan, add whisked eggs and scramble gently. You want to leave them a little soft and runny as they will be heated again later. Remove from the pan and set aside.
  • In the same pan, add spring onions and carrots and sautée for 2-3 minutes until tender. Add ginger and garlic and cook for another 1-2 minutes until fragrant.
  • Add cauliflower rice to the pan and cook for another 2-3 minutes for help soften the cauliflower. Add chicken and peas to the pan, and stir through to combine.
  • As the cauliflower mixture cooks, combine soy sauce and sesame oil in a small dish and whisk together. Pour into the pan and stir to ensure it is well incorporated with the cauliflower rice.
  • Stir the scrambled eggs back into the mixture, and season to taste as needed.
  • Garnish with extra spring onions, sesame seeds and hot sauce to serve. Enjoy!

Nutrition

Nutrition Facts
Chicken & Cauliflower Fried Rice
Amount per Serving
Calories
301
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
4
g
25
%
Cholesterol
 
127
mg
42
%
Sodium
 
192
mg
8
%
Potassium
 
951
mg
27
%
Carbohydrates
 
17
g
6
%
Fiber
 
6
g
25
%
Sugar
 
7
g
8
%
Protein
 
32
g
64
%
Vitamin A
 
2426
IU
49
%
Vitamin C
 
78
mg
95
%
Calcium
 
61
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword American, Asian, Dinners + Mains, Side Dishes
Tried this recipe?Let us know how it was!
Jason Fung, MD

By Jason Fung, MD

Jason Fung, M.D., is a Toronto-based nephrologist (kidney specialist) and a world leading expert in intermittent fasting and low-carb diets.

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