Today I will be sharing a recipe for cauliflower fried rice with orange chicken. Its a healthier and lower carb option to the fried rice you typically get at an Asian restaurant. The recipe below contains several options that you can substitute into the traditional fried rice to make it a healthier and more nutritious meal.
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You can put whatever meat you prefer with your cauliflower fried rice, but I chose to marinate some chicken and throw it into the crockpot. I started by placing 2 chicken breast into the crockpot. I mixed 1/2 cup of bbq sauce ( I prefer weber’s bbq sauce as it tends to be lower in sugar and sodium), 1 1/2 tbsp. of low sodium soy sauce, and 1/2 cup of Palmer’s sugar free orange preserves. I poured this mixture over the chicken and turned the crock pot to cook for 6 hours.
To start the cauliflower rice you will need one head of cauliflower and a food processor. I have a 7 cup food processor similar to this but a larger one like this would make it easier as the whole cauliflower will not fit in mine. Break down the cauliflower into florets and process in the food processor until the cauliflower has a rice-like texture.
Next, you will want to sauté the vegetables that will be going into the fried rice. I chose to use snap peas, onions, and carrots as those are two of my favorites but you can use whichever you prefer. I used 1/3 cup of shredded carrots, 1/2 cup of snap peas, 1/2 diced onion, and a 1/4 cup of chopped scallions. I sautéed the vegetables with 1/2 tbsp. of sesame oil. While the vegetables were cooking, I started on the eggs. I used 1 egg and 2 egg whites and beat them in a mixing bowl before pouring into a greased pan. I scrambled the eggs/egg whites until fully cooked and then set aside.
Once the vegetables were cooked, I added in the cauli-rice along with 3 tbsp. of low sodium soy sauce and the cooked eggs. Cook the mixture for 7-10 minutes longer. Now the cauliflower fried rice is finished and you can add your chicken or whichever meat you chose to use.
Ingredients
- 1 head cauliflower
- 1 egg
- 2egg whites
- 3 tbsp. of low sodium soy sauce
- 1 tbsp. sesame oil
- 1/2 cup snap peas
- 1/3 cup shredded carrots
- 1/2 onion, diced
- 1/4 cup chopped scallions
Instructions
- Break down the cauliflower into florets and process in the food processor until the cauliflower has a rice-like texture.
- Sauté 1/3 cup of shredded carrots, 1/2 cup of snap peas, 1/2 diced onion, and a 1/4 cup of chopped scallions with 1/2 tbsp. of sesame oil.
- While the vegetables are cooking, beat 1 egg and 2 egg whites in a mixing bowl before pouring into a greased pan. Scramble the eggs/egg whites until fully cooked and then set aside.
- Once the vegetables are cooked, add in the cauli-rice along with 3 tbsp. of low sodium soy sauce and the cooked eggs.
- Cook the mixture for 7-10 minutes longer.
- Now the cauliflower fried rice is finished and you can add your chicken or whichever meat you chose to use.
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