How to Make Cauliflower Rice, Hawaiian Cauliflower Fried Rice Recipe
Cauliflower Rice 101
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!
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
Green Plan SmartPoints® value 4*
Blue Plan (Freestyle™) SmartPoints® value 2*
Ready to put your newfound knowledge into action? You won't believe how good this dish tastes...
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.
MAKES 4 SERVINGS
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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