• Edin Sehovic

Tasty Fried Chicken and Rice with a Low-Cal Twist!

Updated: May 16, 2019


Make the same dish in under 30 minutes, but 200 calories less PER SERVING

Love asian food? Want a quick and simple classic oriental dish, but don't have a lot of calories left to spare in your "Macros" for the day? Try this super easy Cauliflower fried rice and chicken recipe! Aside from needing a broom after working with the cauliflower, this is a headache-free recipe with simple and flavourful ingredients, creating the same classic dish with 200 calories less per serving!1


The 'secret' ingredient for decreasing your caloric intake, is Cauliflower. Cauliflower has many added health benefits that make it a great substitute for the classic white rice. The wondrous white florets are less than 25kcal per cup vs. 200kcal per cup of cooked rice making it a great low calorie alternative to the dinner table staple for the general population. Cauliflower rice compared to its cereal grain competitor is also higher in Fibre (fairly high source of insoluble fibre at 1.8g per 1/2 cup of cauliflower rice)2, and high in protein with a fairly diverse amino acid profile!


In case you aren't already impressed, I will now offer a rapid fire of some other nutrients that cauliflower is a great source of, and some of my favourite facts about each.


- Folate: is important in the formation of red blood cells, healthy growth and function. Folate is most commonly supplemented by pregnant women to reduce the risk of any birth defects in the spine or skull. At 65 micrograms per half a cup, you're consuming just shy of half of the daily average requirements of folate in ONE MEAL!

- Vitamin C: serves many important functions, including but not limited to, the prevention of CVD, stroke, heart disease, certain types of cancer, and cataracts. At 54.5 milligrams per half cup serving, thats introducing a staggering 85% of your recommended daily amount!

- Vitamin K: functions as a coenzyme for Vitamin K- dependent carboxylase, which is needed for blood clotting and bone metabolism. With 17.5 micrograms per half cup serving of cauliflower 3/4


Here's What You'll Need

- 2 Chicken Breasts (- sliced thin and cooked approx 8min per side or until browned on medium high heat) - Seasoned with salt and pepper if preferred

- 1/2-2/3 Head cauliflower (- put in food processor to make coarse-textured consistency like rice)

- 3 Tsp Canola oil

- 1 Cup thawed frozen pea and carrot mix

- 1-2 Scallions (green onions will suffice (1/4 cup)

- 1-2 inches peeled and grated fresh ginger

- 3-4 cloves minced garlic

- 2 large eggs- beaten and scrambled on med-high heat then set off to the side

- 2 tablespoons sesame oil

- 1/4 cup plus 2 tablespoons low-sodium soy sauce


** Would Recommend you do all the prep above before attempting to make chicken fried cauliflower rice so you're not scrambling last minute**

** Also works best when made in a wok**

*Might be a bit of a clean up after, just prepare your broom*


Preparation

When: Dinner, Leftovers for lunch

Preparation Time: 10 minutes

Cooking time: 15-20 minutes

Yield: 4-6 servings


Instructions

1. Cut the cauliflower into florets or even chunks, so long as they fit in your food processor. Work in smaller batches for a more consistent texture. In the Food Processor, pulse the cauliflower until coarse in texture, like rice. This recipe uses about 4 cups of cauliflower rice. If you have any leftover, save it for another use or alter the recipe if need be!


2. Heat a large wok or large skillet over medium-high heat. Add 1 teaspoon of the canola oil. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons canola oil. Add the garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions and cauliflower. Stir-fry on medium-high until the vegetables are tender, or about 5 minutes. 


3. As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Serve with a hot sauce of your choice and/or additional soy sauce, if desired.


4. ENJOY!!


Try this Low-Calorie Chicken Cauliflower fried rice and let me know how you like the recipe! Feel free to comment any of your thoughts down below!


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References


1. https://www.health.com/food/cutting-carbs-heres-how-to-make-cauliflower-rice-in-under-10-minutes

2. https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1467-3010.2007.00603.x

3. https://journals-scholarsportal-info.ezproxy.lib.ryerson.ca/details/02615614/v35i0003/626_sramorvcsobl.xml

4. https://food-nutrition.canada.ca/cnf-fce/report-rapport.do

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BASC. Nutrition & Food

Sport Nutrition, IOC

 Fitness, CanFitPro

 

 

 

 

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