Amazing Skinny Chicken Fried Cauliflower Rice




Get ready to make the most fantastic fried rice. Except…without rice. It’s made with cauliflower!!!  The first step is to transform a head of cauliflower into rice-shaped pieces. This can be done in a food processor or grated on a box grater. Made this way, not only does the cauliflower taste like rice, this dish has all the fabulous flavors of a classic chicken fried rice!  I’m not kidding, the results will amaze you. Each very skinny serving has only 188 calories, 8g fat and 3 Weight Watchers SmartPoints. A must try!!!

Prep Time: 20 minutes

Cook Time: 8 minutes


Ingredients

1 medium head cauliflower or 1 (16 oz) bag Trader Joe’s riced cauliflower, see shopping tips 

2 egg whites

1 egg

Cooking Spray

1 tablespoon canola oil or olive oil

1 teaspoon garlic, minced

1 cup cooked chicken breast, diced and skin removed

½ cup sliced scallions (green onion)

1 cup chopped celery

1 cup frozen peas and carrots, not thawed, see shopping tips

3 tablespoons reduced-sodium soy sauce (use wheat-free soy sauce for Paleo or Gluten-free, see shopping tips

2 teaspoons sesame oil, see shopping tips

Black pepper, to taste


Instructions

1. If you are using a bag of already prepare riced cauliflower, skip this first step.
Otherwise, wash and dry the cauliflower. Remove core and coarsely chop into florets. Blot with paper towels to completely dry. Place half of cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous. Be sure to not over process or it will get mushy. Add to a large bowl. Repeat processing with remaining cauliflower. Or, using the largest holes on a box cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice. Set aside.

2. Combine the egg and egg whites in a small bowl. Beat with a fork. Set aside.

3. Coat a large nonstick wok or large nonstick pan with cooking spray. Add canola oil and heat over medium-high heat. Stir in cauliflower rice and garlic. Stir-fry for 3 minutes. Stir most of the time.

4. Add chicken and stir-fry for 1 minute. Add in scallions, frozen peas/carrots, (breaking them up) celery, and soy sauce. Cook for about 3 minutes until heated through, continuously tossing gently to coat and cook all ingredients.

5. Push mixture to the sides of wok or pan. Coat the open side of pan with more cooking spray. Add eggs to that side of pan. Cook and stir about 1 minute or until the eggs are completely cooked. Mix eggs into cauliflower mixture. Add sesame oil, a little black pepper and stir fry ingredients all together.

6. Serve immediately or store leftovers in refrigerator for up to 2 days. This dish freezes great, too.

Makes 4 servings (about 1½ cups each)


Food Fact
Cauliflower rice is amazing! It’s light and fluffy. It takes five minutes to make. It can replace couscous or rice in any dish, hot or cold.

1 head cauliflower, shredded into very small pieces makes about 4-5 cups cauliflower rice.


Shopping Tips
If you have a Trader Joe’s in your town, they sell a 16 ounce bag of riced cauliflower. You will love it. It saves you a lot of time, not having to prep the cauliflower.
In addition, many supermarkets, Target and Walmart carry Green Giant’s cauliflower rice in the produce section. 

Sesame oil is sold in most supermarkets in the Asian section. I bought mine at Trader Joe’s.

Frozen bags of the combination of peas and carrots are available in most supermarkets.

If you are on a Paleo diet or Gluten-free, use a wheat-free soy sauce. Check these out:

San-J Organic Tamari Soy Sauce or Wan Ja Shan Organic Tamari Soy Sauce.


Prep Tip
If you don’t have a food processor, you can use a box cheese grater or basic small cheese grater to create small “grains” of cauliflower rice for the recipe.


Weight Watchers SmartPoints
3
Weight Watchers PointsPlus 5

SKINNY FACTS: for 1 serving (1½ cups)
188 calories, 8g fat, 1g sat. fat, 70mg chol, 16g prot,14g carbs, 6g fiber, 575mg sod, 1g sugar
FACTS: for SmartPoints
139 calories, 1g sat. fat, 1g sugar, 12g protein