Chicken Cauliflower Fried Rice

Chicken Cauliflower Fried Rice

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From: Diabetic Living Magazine

Cauliflower rice lends similar taste and texture to this Asian-inspired fried rice dish, but is lower in carbohydrates than real rice.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 teaspoons olive oil
  • 1 pound skinless, boneless chicken breast halves, cut into 1-inch pieces
  • 1 teaspoon minced fresh ginger
  • 1 clove garlic, minced
  • 1 12-ounce package frozen riced cauliflower with peas and carrots, such as Green Giant® Riced Veggies Cauliflower Medley
  • 2 eggs, lightly beaten
  • 2 tablespoons reduced-sodium soy sauce
  • Sliced green onions (optional)

Preparation

  • Prep

  • Ready In

  1. In a 12-inch nonstick skillet heat oil over medium-high. Add chicken; cook until no longer pink, stirring occasionally. Add ginger and garlic; cook and stir 2 to 3 minutes more. Remove mixture from skillet.
  2. Add frozen vegetables to skillet. Cook 4 to 5 minutes or just until tender, stirring occasionally. Make a well in center of vegetables; add eggs. Cook 1 minute, then stir to scramble. Once eggs are cooked through, stir into vegetables. Stir in chicken mixture and soy sauce. If desired, top servings with green onions.
  • Tip: If you can't find frozen riced cauliflower with peas and carrots, use one 12-oz. package frozen riced cauliflower plus 1 cup frozen mixed vegetables, such as peas and carrots.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 226 calories; 8 g fat(2 g sat); 2 g fiber; 7 g carbohydrates; 29 g protein; 22 mcg folate; 176 mg cholesterol; 3 g sugars; 1,170 IU vitamin A; 45 mg vitamin C; 47 mg calcium; 2 mg iron; 387 mg sodium; 418 mg potassium
  • Nutrition Bonus: Vitamin C (75% daily value), Vitamin A (23% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 4 lean protein, 1 vegetable, ½ fat

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