Healthy Side Dish Recipes Healthy Vegetable Side Dish Recipes Healthy Cauliflower Side Dish Recipes Healthy Roasted Cauliflower Recipes Cauliflower Chicken Fried "Rice" 4.6 (12) 12 Reviews Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this satisfying chicken fried rice recipe. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD Instagram Breana Lai Killeen, M.P.H., RD, is EatingWell's former test kitchen & editorial operations manager. During her time at EatingWell, Breana oversaw the development, production and nutrition analysis of 500-plus recipes per year and helped manage day-to-day operations to keep everything running smoothly. Breana has a master's degree in public health from the University of North Carolina at Chapel Hill, is a graduate of Le Cordon Bleu London, a Wine Spirit & Education Trust-trained sommelier and a registered dietitian. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 35 mins Total Time: 35 mins Servings: 4 Yield: 6 cups Nutrition Profile: Dairy-Free Diabetes Appropriate Gluten-Free Healthy Aging Healthy Immunity Heart Healthy High Blood Pressure High-Protein Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Jump to Nutrition Facts Ingredients 1 teaspoon peanut oil plus 2 tablespoons, divided 2 large eggs, beaten 3 scallions, thinly sliced, whites and greens separated 1 tablespoon grated fresh ginger 1 tablespoon minced garlic 1 pound boneless, skinless chicken thighs, trimmed and cut into 1/2-inch pieces ½ cup diced red bell pepper 1 cup snow peas, trimmed and halved 4 cups cauliflower rice (see Tip) 3 tablespoons reduced-sodium tamari or soy sauce 1 teaspoon sesame oil (optional) Directions Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces. Add 1 tablespoon oil to the pan along with scallion whites, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper and snow peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate. Add the remaining 1 tablespoon oil to the pan; add cauliflower rice and stir until beginning to soften, about 2 minutes. Return the chicken mixture and eggs to the pan; add tamari (or soy sauce) and sesame oil (if using) and stir until well combined. Garnish with scallion greens. Tips Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, place cauliflower florets in a food processor and pulse until broken down into rice-size granules. One 2-pound head of cauliflower yields about 4 cups of cauliflower rice. People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors. Rate it Print Nutrition Facts (per serving) 305 Calories 16g Fat 12g Carbs 30g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 1/4 cups Calories 305 % Daily Value * Total Carbohydrate 12g 4% Dietary Fiber 4g 15% Total Sugars 5g Protein 30g 60% Total Fat 16g 20% Saturated Fat 4g 18% Cholesterol 200mg 67% Vitamin A 1060IU 21% Vitamin C 108mg 120% Folate 124mcg 31% Sodium 591mg 26% Calcium 75mg 6% Iron 3mg 16% Magnesium 65mg 15% Potassium 883mg 19% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved