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
Matthew Kadey 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).
READ THIS NEXT
SEE MORE »
Fennel, Orange, and Savoy Cabbage Salad with Mint and Pomegranate
With citrus season upon us, what could be better than a classic fennel and orange salad? It’s light and refreshing, a perfect balance to heavier holiday meals, with a boost of vitamin C to boot. This version adds delicious crunchy cabbage and the bright juiciness of pomegranate. Perfect for sharing, this salad comes together quickly, and the flavour combination is sure to wow at any party you bring it to. Orange supreme To segment or “supreme” the orange, slice top and bottom off the orange so you have a flat surface to work with. With the flat edge on the cutting board, run your knife around the orange, removing skin in sections from top to bottom. Once all the skin is removed, hold the orange in your hand and carefully insert your knife along each section, cutting through to centre to remove each piece, avoiding the pithy sheath. When all the segments have been removed, squeeze what remains of the orange over bowl to extract all of the juice. If you’re not using segments immediately, keep them in the juice so they stay fresh and moist.
Crab and Apple Stuffed Endive Boats
Rich, tasty crab, sweet apple, licorice-scented tarragon, and a touch of lemon make these stuffed endives a classy crowd pleaser. The filling is easily prepared in advance and can be chilled until ready to serve, but this dish also comes together quickly enough to be done right before stuffing into leaves. Keeping your boats upright If you want the endive boats to sit neatly on the dish or platter without tipping, you can make a small slice at the bottom of each leaf before filling to give it a flat surface to rest on. Just make sure not to penetrate too deeply into the wall of the leaf.
Brussels Sprouts with Pomegranate Molasses and Smoky Red Pepper Hummus
Many of us have discovered the magic of roasting Brussels sprouts to completely transform them, imparting rich, nutty flavour. Skewered on toothpicks, they’re perfect for a party appetizer. When drizzled with pomegranate molasses and paired with a smoky red pepper hummus dip assembled from cupboard ingredients, they’re next level—all while being an absolute cinch to put together. Prepping the sprouts If you’ve spent hours in the past peeling and trimming sprouts, you’ll love this simple tip to make things go faster. Simply trim the bottom end and then make a slice straight down the middle of each sprout. Any excess outer leaves will fall off, saving you the fiddly job of peeling them.
Smoky Lentil Sloppy Joe Stuffed Peppers
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.