How to Make Cauliflower Rice, Hawaiian Cauliflower Fried Rice Recipe

Jan 12 2016
With this small ingredient change, you'll see a big result: much lower calorie counts on traditionally carb-heavy recipes! We've got the lowdown on how to make cauliflower rice, plus a brand-new healthy recipe that'll rock your face off...

Cauliflower Rice 101

Why cauliflower?

The mild white veggie is the perfect swap for starchy carbs like -- you guessed it -- rice. A cup of cooked rice has around 200 calories and 40g carbs, with only about 4g protein and almost no fiber (SmartPoints® value 6*). Lame. You could have TWO cups of cauliflower rice for only about 60 calories and 13g carbs, plus 5g protein and 6g fiber (SmartPoints® value 0*). We think the choice is clear...

How to make it:

Pulse roughly chopped cauliflower in a blender until reduced to rice-sized pieces. You may need to stop and stir occasionally in order to finish the job; rearrange the cauliflower in the blender, and then resume blending. Lightly cook in a skillet sprayed with nonstick spray until softened. That's it!
Hungry Girl's Healthy Hawaiian Cauliflower Fried Rice Recipe

Print Hawaiian Chicken Cauliflower Fried Rice Print

1/4th of recipe (about 2 cups): 300 calories, 6.5g total fat (1g sat. fat), 716mg sodium, 26g carbs, 6g fiber, 13g sugars, 34g protein

Ready to put your newfound knowledge into action? You won't believe how good this dish tastes...

Prep: 20 minutes
Cook: 40 minutes


1 lb. raw boneless skinless chicken breast, pounded to an even thickness

1/4 tsp. each salt and black pepper

5 cups roughly chopped cauliflower (about 1 medium head)

1/2 cup (about 4 large) egg whites or fat-free liquid egg substitute

2 cups frozen Asian-style stir-fry vegetables

1 cup bean sprouts

3/4 cup chopped onion

1 tbsp. sesame oil

1 tsp. chopped garlic

1/2 cup chopped pineapple

1/2 cup canned water chestnuts, drained and chopped

1/4 cup thick teriyaki marinade or sauce

1/4 cup chopped scallions

Optional seasonings: additional salt and black pepper


Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Season chicken with salt and pepper, and lay it on the baking sheet.

Bake until cooked through, about 20 minutes.

Meanwhile, pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed. Transfer to a medium-large bowl.

Chop cooked chicken into bite-sized pieces. Transfer to a large bowl, and cover to keep warm.

Bring an extra-large skillet sprayed with nonstick spray to medium heat. Scramble egg whites/substitute until fully cooked, 3 - 4 minutes, breaking it up into bite-sized pieces. Transfer to the large bowl with the chicken, and re-cover to keep warm.

Remove skillet from heat; clean if needed. Re-spray, and bring to medium-high heat. Add stir-fry veggies, and 1/4 cup water. Cover and cook for 3 minutes, or until thawed.

Add cauliflower rice, bean sprouts, onion, sesame oil, and garlic. Cook and stir until veggies have mostly softened, 6 - 8 minutes.

Add scrambled egg whites/substitute, chicken, pineapple, water chestnuts, and teriyaki sauce. Cook and stir until hot and well mixed, about 2 minutes.

Top with scallions.


Clean & Hungry Tip: Into clean eating? In this recipe, use fresh egg whites and a natural teriyaki sauce sweetened with cane sugar or agave nectar… OrganicVille makes some great ones!

Chew on this:

Today's January 12th, National Curried Chicken Day. Is it time for our Curried Away Chicken Salad? It sure is.

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