Cauliflower Fried Rice with Chicken

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Cauliflower Fried Rice with Chicken

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1/4th of recipe (about 1 3/4 cups): 288 calories, 6.5g total fat (1g sat. fat), 579mg sodium, 24g carbs, 6g fiber, 11.5g sugars, 32.5g protein

Prep: 20 minutes

Cook: 40 minutes

1/4th of recipe (about 1 3/4 cups): 288 calories, 6.5g total fat (1g sat. fat), 579mg sodium, 24g carbs, 6g fiber, 11.5g sugars, 32.5g protein
Prep: 20 minutes
Cook: 40 minutes

Ingredients

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

Directions

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.

MAKES 4 SERVINGS

*The WW points 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 WW International, Inc., the owner of the SmartPoints® and PersonalPoints™ trademarks.

Questions on the WW points values listed? Click here.

Hungry Girl provides general information about food and lifestyle. This information and any linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. Click here for more information.

Publish Date: 2015-05-22

Author: Hungry Girl

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