Healthy Cauliflower Fried Rice Recipe

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Bite it! Hungry Girl's Cauliflower Fried Rice with Chicken
HG's Cauliflower Fried Rice with Chicken

Takeout Fake Out

Forget that drawerful of restaurant menus -- it's time to make fried rice with chicken, right in your own kitchen. Okay, it's neither fried nor rice, but boy, does it ROCK.

Prep: 20 minutes
Cook: 40 minutes

1 lb. raw boneless skinless chicken breast, pounded to an even thickness
2 tsp. salt-free seasoning mix (like Mrs. Dash Original)
5 cups roughly chopped cauliflower (about 1 medium head)
1/3 cup egg whites or fat-free liquid egg substitute
2 cups frozen peas and carrots
1 cup chopped onion
1 tbsp. sesame oil 
1 tsp. chopped garlic
1/4 cup thick teriyaki marinade or sauce

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

Season chicken with salt-free seasoning, and lay on the baking sheet.

Bake until chicken is cooked through, about 20 minutes.

Meanwhile, working in batches, pulse cauliflower in a food processor or blender until reduced to small rice-like pieces.

Chop cooked chicken into bite-sized pieces. Place in 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, about 3 minutes, using a spatula to break it up into bite-sized pieces. Transfer to the large bowl of chicken, and re-cover to keep warm.

Remove skillet from heat; clean, if needed. Re-spray, and bring to medium-high heat. Add frozen peas and carrots and 2 tbsp. water. Cover and cook for 3 minutes, or until thawed.

Add cauliflower, onion, sesame oil, and garlic to the skillet. Cook and stir until veggies have mostly softened, 6 - 8 minutes.

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


Serving Size: 1/4th of recipe (about 1 3/4 cups)
Calories: 288
Fat: 6.5g
Sat Fat: 1g
Sodium: 579mg
Carbs: 24g
Fiber: 6g
Sugars: 11.5g
Protein: 32.5g

PointsPlus® value 7*

SmartPoints® value 5*
Fight it! Fried Rice with Chicken, Average
Fried Rice with Chicken, Average

No More Mr. Rice Guy…

We get it. Carbs are yummy. And carbs fried in copious amounts of oil are even yummier. Sadly, when it comes to this calorie disaster -- a staple on Chinese food menus -- not even lean chicken can save it. But you know what can? Cauliflower "rice" sautéed with just the right amount of sesame oil! While there's nothing wrong with a little rice (especially the steamed brown type), we find heaps of veggies more satisfying. That's right; we've turned chicken and veggies into a fried rice swap you'll flip for. You'll wonder why you ever wasted so much time (and so many calories) on fatty fried rice...

Serving Size: 1 order
Calories: 784
Fat: 19g
Sodium: 2,050mg
Carbs: 119g
Fiber: 3.5g
Sugars: 10g
Protein: 35g

PointsPlus® value 21*


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Happy National Blueberry Cheesecake Day, everybody -- it's May 26th! This crustless number will blow your mind rather than your belt buckle…

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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.

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