The chameleon of the kitchen, cauliflower transforms into “rice” that, once seasoned and cooked, is remarkably similar to the real thing. It’s a blood sugar-friendly base for this quick yet flavourful Asian-inspired stir-fry.
Grate expectations
No food processor? Use the largest holes on a box cheese grater to grate each cauliflower floret into small pebble-sized pieces.
Chicken Cauliflower Fried Rice
Ingredients
- 1 medium head cauliflower
- 3 Tbsp (45 mL) low-sodium soy sauce or tamari
- 2 Tbsp (30 mL) rice vinegar
- 2 tsp (10 mL) sesame oil
- 2 tsp (10 mL) honey
- 2 tsp (10 mL) garlic-chili hot sauce such as Sriracha
- 1 Tbsp (15 mL) peanut oil or grapeseed oil
- 1 lb (450 g) boneless, skinless chicken thigh, cut into 1/2 in (1.25 cm) pieces
- 2 medium carrots, diced into 1/4 in (0.6 cm) pieces
- 2 shallots, chopped
- 3 garlic cloves, minced
- 1 Tbsp (15 mL) peeled, minced fresh gingerroot
- 1 1/2 cups (350 mL) frozen green peas
- 2 large organic eggs, lightly beaten
- 1/3 cup (80 mL) cilantro
- 1/3 cup (80 mL) unsalted roasted cashews
- Juice of 1 lime
Nutrition
Per serving:
- calories401
- protein34g
- fat18g
- saturated fat4g
- trans fat0g
- carbohydrates28g
- sugars9g
- fibre7g
- sodium481mg
Directions
01
Coarsely chop cauliflower into florets. In food processor, place half of cauliflower and pulse until cauliflower has the texture of rice or couscous. Be sure not to overprocess or it will get mushy. Add to large bowl. Repeat processing with remaining cauliflower. Set aside.
02
In small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, and chili sauce.
03
In wok or large high-sided skillet, heat peanut or grapeseed oil over medium. Add chicken and heat until browned throughout. Remove chicken from pan and set aside. Place carrots in pan and heat, stirring often, until softened. Add shallots, garlic, and ginger; heat for 30 seconds. Place half of cauliflower in pan and heat for 3 minutes, stirring often, or until tender. Add remaining cauliflower and heat for another 3 minutes, stirring often. Stir in chicken and peas. Pour in soy sauce mixture and heat for 1 minute.
04
Make a well in the centre of pan by pushing cauliflower mixture to the sides and pour in beaten egg; let egg cook for 30 seconds before stirring into cauliflower rice.
05
Serve garnished with cilantro and cashews. Squeeze on lime juice just before serving.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
