|2 servings||calories per servings 420||protein serving 39 g||carbs per serving 29 g||total fat per serving 18 g|
Skip the Chinese takeout place… and all the extra sodium, sugars and oil that comes with it! Shockingly enough, cauliflower can turn into a pretty convincing "rice"! Using either a food processor or your trusty knife and fine chopping skills, you can turn a head of cauliflower into a grain-like base - it's a genius trick to significantly lower the amount of carbohydrates (while adding lots of fiber and nutrients!) in your favorite recipes without sacrificing any flavor. We used this technique to make a Chinese takeout favorite, fried rice, and added organic chicken breast for some lean protein to round out this satisfying meal.
|Nutrition Facts||/ Per Serving|
|Total Fat||18 g|
|Saturated Fat||4 g|
|Trans Fat||0 g|
|Total Carbohydrates||29 g|
|Dietary Fiber||9 g|
Break cauliflower into pieces. Using a food processor or blender, pulse in small batches until broken up, into small rice-size pieces.
Tip: If you don’t have a blender or food processor you can chop the cauliflower by hand into small pieces.
MISE EN PLACE
• Have carrot lengthwise, and thinly slice at an angle.
• Peel and halve onion; thinly slice 1 half (reserve remaining for another use).
• Trim and finely chop green onions, keeping white and green parts separate.
• Peel and mince 1 teaspoon ginger (reserve any extra for another use).
• Peel and mince garlic.
• Cut broccoli into bite-size florets.
• Crack eggs into a bowl, and scramble.
Season chicken on all sides with a total 1/4 teaspoon PeachDish Salt.
Place a sauté pan with lid over medium heat. Add 1 teaspoon cooking oil. When oil is hot, add carrot, onion and green onion whites. Cook, stirring, until onion starts to become translucent, 2-3 minutes.
Stir in ginger and garlic, then add broccoli. Cover and cook until broccoli starts to become tender and bright green, 3 minutes more.
• Place another skillet over medium high heat. Add 1 teaspoon cooking oil. When the oil is hot, add chicken. Cook without disturbing until browned on the bottom, 3-4 minutes. Flip and continue cooking until the chicken is opaque all the way through, 2-3 minutes more.
• Transfer chicken to a small bowl, and cover with a plate to keep warm. Reserve skillet.
Uncover broccoli pan, and stir in sesame oil and cauliflower ‘rice’. Continue to cook, stirring occasionally, 2-3 minutes.
• While cauliflower cooks, return chicken skillet to medium-high heat. Add 1 teaspoon cooking oil. Add eggs, and quickly swirl them against the hot surface with a wooden spoon or high-temp spatula.
• When the egg has just set, add it to vegetable mixture.
• Stir in 1 packet tamari. Taste and adjust seasoning as desired with remaining packet tamari.
• Serve chicken over cauliflower rice, garnish with green onion greens, and enjoy!
Courtney is an integrative nutritionist (MS) and traveling "real foodist" on a mission to change the way America eats. She received her masters of Science in Nutrition and Integrative Health from Maryland University of Integrative Health. On a mission to help people, Courtney has built quite the following on social media. She posts daily about the real food and organic movement on her Instagram account Realfoodology. She aims to educate on the dirty practices of the food industry and how to eat healthy, with real food! She doesn’t believe in diets and promotes a real food approach to eating. Courtney also tours full time with international pop star Tove Lo, but when she is not touring with Tove, she resides in LA where she is spreading her message, for the health of it!Learn More...