Craving a delicious, healthy meal that’s quick to prepare? This Chicken and Veggie “Fried” Cauliflower Rice delivers all the flavor of your takeout favorites without the guilt. It’s a fantastic option when you’re looking for Healthy Cauliflower Rice Recipes that truly satisfy.
Key Ingredients & Substitutions:
- Cauliflower Rice: Use fresh or frozen. Riced broccoli works too.
- Chicken: Chicken breast or thighs. Tofu or shrimp are great vegetarian options.
- Vegetables: Carrots, peas, bell peppers, green onions. Feel free to use your favorite stir-fry veggies.
- Soy Sauce: Low-sodium preferred. Tamari for a gluten-free version.
- Sesame Oil: Adds a classic fried rice flavor.
- Garlic & Ginger: Essential for aromatic depth.
Ingredients:
- 1 tablespoon olive oil
- 1 lb boneless, skinless chicken breast, cut into 1/2-inch pieces
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 3 cups riced cauliflower (about 1 medium head)
- 1 cup mixed frozen vegetables (carrots, peas, corn)
- 1/2 cup chopped bell pepper (any color)
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 2 green onions, chopped, for garnish
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 4
- Calories per serving: Approximately 320 calories
- Tools Needed: Large skillet or wok
Step-by-Step Instructions:
1. Cook the Chicken
Heat olive oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook until browned and cooked through, about 5-7 minutes. Remove chicken from the skillet and set aside.
2. Sauté Aromatics and Veggies
Add the chopped onion to the skillet and cook until softened, about 3 minutes. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant. Add the mixed frozen vegetables and bell pepper, cooking for 3-4 minutes until slightly tender.
3. Add Cauliflower Rice
Stir the riced cauliflower into the skillet with the vegetables. Cook for 5-7 minutes, stirring occasionally, until the cauliflower rice is tender-crisp. You want it to cook down but not become mushy.
4. Combine and Season
Return the cooked chicken to the skillet. Pour in the soy sauce and sesame oil. Stir everything together until well combined and heated through. Taste and adjust seasoning with salt and pepper if needed.
5. Garnish and Serve
Remove from heat and garnish with chopped green onions. Serve immediately. Enjoy your healthy cauliflower rice creation!
Variation Ideas:
- Add a scrambled egg at the end for extra protein.
- Incorporate other Healthy Cauliflower Rice Recipes by adding a squeeze of lime juice for a zingy twist.
- Top with a sprinkle of toasted sesame seeds for added texture.
- Make it spicy with a dash of sriracha or red pepper flakes.
Storage Instructions:
Store leftover Chicken and Veggie “Fried” Cauliflower Rice in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or on the stovetop with a splash of water to prevent drying out.
Frequently Asked Questions:
Q: Can you use frozen cauliflower rice?
A: Yes, frozen riced cauliflower works perfectly. You don’t need to thaw it first; just add it directly to the skillet.
Q: How do you prevent the cauliflower rice from getting soggy?
A: Cook it over medium-high heat and avoid overcrowding the pan. Stir occasionally to allow moisture to evaporate.
Q: Can you prepare this meal ahead of time?
A: You can chop your vegetables and chicken in advance. Cook the dish just before serving for the best texture.
Q: Is this recipe gluten-free?
A: Use tamari instead of soy sauce to make this a gluten-free dish. Always check ingredient labels.
Q: What other vegetables can you add?
A: Broccoli florets, mushrooms, snap peas, or water chestnuts are excellent additions to this healthy cauliflower rice recipe.
Q: Can you make this vegetarian?
A: Absolutely! Replace the chicken with firm tofu, tempeh, or edamame for a delicious vegetarian option.