Chicken with Cauliflower Rice
A search of my favorite food blogs the other day for a new idea for cauliflower turned up the idea of cauliflower "rice" – shredded cauliflower used to replace rice in dishes usually based on rice. Why? Not only does it taste good but also because it drastically reduces the calorie and carbohydrate content of the dish.
Fried rice, an old favorite, had been banished to the "never again" list for me since I was diagnosed with type 2 diabetes and started manipulating my diet for weight control and blood glucose control. I've been trying to take the attitude that I can eat anything as long as I can balance the numbers at the end of the day, but traditional fried rice is so high in carbs and fat (and almost always very high in sodium) that I didn't think even very limited portions would work for me.
This adaptation of cauliflower rice for a chicken "fried rice" dish is a game-changer, bringing satisfying taste and texture. And, it's under 200 calories for a generous 1 1/4 cup serving, with less than 10 grams of carbohydrates. This dish will definitely be repeated frequently on my table!
Cauliflower "Chicken Fried Rice"
6 servings, about 1 1/4 cup each
- 1/2 head cauliflower (about 4 cups)
- 1 egg, beaten with a fork
- 1/2 red onion, 1/4" dice
- 4 cloves garlic, peeled, minced
- 1 medium carrot, peeled, 1/4" dice
- 2 tablespoons fresh ginger, peeled, minced
- 1/3 cup frozen edamame or peas (shelled)
- 1 tablespoon ground fermented black bean sauce
- 1 cup fresh bean sprouts
- 10 ounces cooked chicken,* cut in bite-size pieces (about 2 cups)
- 2 scallions (white and pale green parts only), minced
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon chicken broth
- 1 1/2 tablespoons rice wine
- 1 teaspoon sesame oil
1. Remove green leaves from the cauliflower and shred it with the food processor shredder disk. (Alternative: shred with box grater, although this makes a different texture.) Place shredded cauliflower in sealed microwave-safe bowl. Microwave on full power for 4 minutes. Remove from microwave. Allow to rest five minutes with the cover in place.
2. Meanwhile, prepare a small sauté pan with cooking spray and cook the beaten egg on a hot fire, breaking into pieces when firm. Remove to a side plate.
3. Make the sauce: mix the soy sauce, chicken broth, rice wine and sesame oil and set aside.
4. Place 1 tablespoon vegetable oil in a heavy skillet on high heat. When just starting to smoke, add the onion, garlic, carrot and ginger. Sauté 2 minutes, stirring. Add the black bean sauce and cook another two or three minutes until the carrot is just tender (add water if the mixture becomes too dry).
5. Add the chicken, bean sprouts and edamame or peas. Cook another 2 minutes or so, stirring, to warm.
6. Add the cooked egg, sauce and cauliflower and toss to combine. Correct seasoning.
Serve immediately, with the minced scallions scattered on top.
The Nutritional Estimate is based on skinless poached chicken.
More cauliflower rice recipes: