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Hawaiian Chicken Cauliflower Fried Rice

January 13, 2016

 

1/4th of recipe (about 2 cups): 300 calories, 6.5g total fat (1g sat fat), 716mg sodium, 26g carbs, 6g fiber, 13g sugars, 34g protein -- SmartPoints™ value 4*

Ready to put your newfound knowledge into action? You won't believe how good this dish tastes...

Prep: 20 minutes | Cook: 40 minutes

 
Ingredients:
  • 1 lb. raw boneless skinless chicken breast, pounded to an even thickness

  • 1/4 tsp. each salt and black pepper

  • 5 cups roughly chopped cauliflower (about 1 medium head)

  • 1/2 cup (about 4 large) egg whites or fat-free liquid egg substitute

  • 2 cups frozen Asian-style stir-fry vegetables

  • 1 cup bean sprouts

  • 3/4 cup chopped onion

  • 1 tbsp. sesame oil

  • 1 tsp. chopped garlic

  • 1/2 cup chopped pineapple

  • 1/2 cup canned water chestnuts, drained and chopped

  • 1/4 cup thick teriyaki marinade or sauce

  • 1/4 cup chopped scallions

  • Optional seasonings: additional salt and black pepper

Directions:

  • Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

  • Season chicken with salt and pepper, and lay it on the baking sheet.

  • Bake until cooked through, about 20 minutes.

  • Meanwhile, pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed. Transfer to a medium-large bowl.

  • Chop cooked chicken into bite-sized pieces. Transfer to a large bowl, and cover to keep warm.

  • Bring an extra-large skillet sprayed with nonstick spray to medium heat. Scramble egg whites/substitute until fully cooked, 3 - 4 minutes, breaking it up into bite-sized pieces. Transfer to the large bowl with the chicken, and re-cover to keep warm.

  • Remove skillet from heat; clean if needed. Re-spray, and bring to medium-high heat. Add stir-fry veggies, and 1/4 cup water. Cover and cook for 3 minutes, or until thawed.

  • Add cauliflower rice, bean sprouts, onion, sesame oil, and garlic. Cook and stir until veggies have mostly softened, 6 - 8 minutes.

  • Add scrambled egg whites/substitute, chicken, pineapple, water chestnuts, and teriyaki sauce. Cook and stir until hot and well mixed, about 2 minutes.

  • Top with scallions.

  • MAKES 4 SERVINGS


Clean & Hungry Tip: Into clean eating? In this recipe, use fresh egg whites and a natural teriyaki sauce sweetened with cane sugar or agave nectar… OrganicVille makes some great ones!

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108 E Poinsett Street

Greer, SC 29651

info@upstatenutrition.net

Registered Dietitian

Tel: 864-915-2640

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