Cauliflower "Chicken Fried Rice" Recipe

Looking for an easy Cauliflower "Chicken Fried Rice" recipe? Learn how to make Cauliflower "Chicken Fried Rice" using healthy ingredients.


Submitted by susyq645

Makes 6 servings



South Beach Diet Phase One recipe from: http://donnersmith.typepad.com/print/cauliflower-chicken-fried-rice-.html

Recipe Ingredients for Cauliflower "Chicken Fried Rice"

4 c cauliflower
1 egg
1 c red onion
4 cloves garlic
1 carrot
2 tablespoons fresh ginger
1/3 cup edamame
1 tablespoon black bean sauce
1 cup bean sprouts
10 ounces cooked chicken
2 scallions
1 tablespoon low-sodium soy sauce
1 tablespoon chicken broth
1 1/2 tablespoons rice wine
1 teaspoon sesame oil

Recipe Directions for Cauliflower "Chicken Fried Rice"

  1. Remove green leaves from the cauliflower and shred it with the food processor shredder disk. (Alternative: shred with box grater, although this makes a different texture.) Place shredded cauliflower in sealed microwave-safe bowl. Microwave on full power for 4 minutes. Remove from microwave. Allow to rest five minutes with the cover in place.

  2. Meanwhile, prepare a small sauté pan with cooking spray and cook the beaten egg on a hot fire, breaking into pieces when firm. Remove to a side plate.

  3. Make the sauce: mix the soy sauce, chicken broth, rice wine and sesame oil and set aside.

  4. Place 1 tablespoon vegetable oil in a heavy skillet on high heat. When just starting to smoke, add the onion, garlic, carrot and ginger. Sauté 2 minutes, stirring. Add the black bean sauce and cook another two or three minutes until the carrot is just tender (add water if the mixture becomes too dry).

  5. Add the chicken, bean sprouts and edamame or peas. Cook another 2 minutes or so, stirring, to warm.

  6. Add the cooked egg, sauce and cauliflower and toss to combine. Correct seasoning.

  7. Serve immediately, with the minced scallions scattered on top.

Categories

Chicken, Main Dish

Nutrition Facts
Serving Size 216.8g
Amount Per Serving
Calories
172
Calories from Fat
40
% Daily Value*
Total Fat
4.4g
7%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
67mg
22%
Sodium
296mg
12%
Potassium
563mg
16%
Total Carbohydrates
14.6g
5%
Dietary Fiber
3.3g
13%
Sugars
5.2g
Protein
20.1g
Vitamin A 37% Vitamin C 84%
Calcium 8% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in manganese
  • High in niacin
  • High in phosphorus
  • High in selenium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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