Cauliflower Fried Rice with Chicken or Eggs
NUTRITIONAL BREAKDOWN WITH CHICKEN
Calories 90 (28% from fat)
Fat 2.7 gram
Saturated Fat 0.8 gram
Trans Fat 0 gram
Cholesterol 12 mg.
Sodium 608 mg.
Carb. 9 gram
Fiber 2.5 gram
Sugar 3.5 gram
Sugar Alcohol 0 gram
Protein 8 gram
NUTRITIONAL BREAKDOWN WITH EGG
Calories 79 (29% from fat)
Fat 2.5 gram
Saturated Fat 0.7 gram
Trans Fat 0 gram
Cholesterol 12 mg.
Sodium 635 mg.
Carb. 9 gram
Fiber 2.5 gram
Sugar 3.6 gram
Sugar Alcohol 0 gram
Protein 6 gram
Ingredients
fat free butter spray
3 large egg whites
OR
3 oz. boneless skinless chicken breast, chopped
2 Tbsp. lowfat butter substitute
(We used I Can't believe it's not Butter.)
4 cups frozen cauliflower rice
(We used Green Giant Riced Veggies Cauliflower.)
1 cup onion, chopped
3 cloves (3 tsp.) garlic, minced
4 Tbsp. low sodium soy sauce
By substituting cauliflower for rice, you reduce the carbs and keep the same great taste. Enjoy your veggies with this savory side-dish.
WITH EGGS
1. Heat a large non-stick pan over medium heat. Once it's hot, lightly spray the buttery cooking spray and add the egg whites. Stir and scramble the eggs until they’re cooked, then put them on a plate and set aside.
WITH CHICKEN
1. Heat a large non-stick pan over medium heat. Once it's hot, lightly spray the buttery cooking spray and add the chopped chicken. Stir occasionally until cooked, about 5-7 minutes. Put the chicken on a plate and set aside.
2. Wipe out the pan and turn the heat on medium. Add the lowfat butter and stir in the cauliflower rice, onions and garlic. Keep cooking and stirring until the onion starts to turn translucent, about 5 minutes.
3, Mix the soy sauce into the vegetables, lower heat to medium-low and continue sautéing for another 10 minutes.
4. Stir the chicken or egg in and cook until warm, then serve.
Yield: 4 Servings, 1 Cup Per Serving
You can freeze individual portions for easy re-heating later.
Microwave for approximately 1.5 - 2 minutes. Keep the container open a little to allow steam to escape.
