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Low-Calorie High-Protein Cauliflower Fried Rice With Chicken

Low-Calorie High-Protein Cauliflower Fried Rice with Chicken

A light, protein-packed twist on classic fried rice using cauliflower rice instead of grains, with tender chicken, fluffy scrambled eggs, and colorful vegetables.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 350

Ingredients
  

  • 1 large head of cauliflower about 700g, broken into florets
  • 400 g boneless skinless chicken breast, diced into small cubes
  • 3 large eggs lightly beaten
  • 2 tablespoons sesame oil
  • 1 medium onion finely diced
  • 3 cloves garlic minced
  • 1 tablespoon fresh ginger grated
  • 150 g frozen peas no need to thaw
  • 2 large carrots peeled and finely diced
  • 3 spring onions sliced (white and green parts separated)
  • 3 tablespoons low-sodium soy sauce or tamari for gluten-free
  • 1 tablespoon rice vinegar
  • ½ teaspoon white pepper or black pepper if that's all you have
  • Salt to taste
  • Optional garnish: extra sliced spring onions and a sprinkle of sesame seeds

Method
 

  1. Prepare the cauliflower rice: Working in batches, pulse the cauliflower florets in a food processor until they resemble grains of rice — you should see small, even pieces, not a mush. Alternatively, use a box grater. Stop when the texture looks like coarse breadcrumbs, and transfer to a clean tea towel. Squeeze out any excess moisture; this step is crucial for a dry, fluffy result.
  2. Season and sear the chicken: Toss the diced chicken with half a teaspoon of salt and the white pepper. Heat one tablespoon of sesame oil in a large frying pan or wok over high heat until it shimmers and you see the first wisp of smoke. Add the chicken in a single layer — listen for that satisfying sizzle — and cook without moving it for 3 minutes. When the underside turns a deep golden brown, flip and cook another 2 minutes until the chicken is cooked through and feels firm to the touch. Remove to a plate.
  3. Scramble the eggs: Lower the heat to medium and add another splash of sesame oil. Pour in the beaten eggs and let them sit untouched for 30 seconds until the edges begin to set. Using your spatula, push the eggs gently towards the centre, creating soft, fluffy curds. The eggs should be just set, still slightly moist, and a bright yellow colour. Scoop them out onto the same plate as the chicken.
  4. Sweat the aromatics: Add the remaining sesame oil to the pan. Tip in the diced onion, carrot, and the white parts of the spring onion. Cook over medium heat for 4-5 minutes, stirring occasionally. The onion should turn translucent and the carrot should soften slightly — you’ll smell a sweet, savoury aroma rising from the pan. Add the garlic and ginger, stirring for 30 seconds until fragrant but not browned.
  5. Add the cauliflower rice and peas: Increase the heat to high. Add the squeezed cauliflower rice and the frozen peas to the pan. Spread everything out in an even layer and let it sit undisturbed for 2 minutes — you want to hear a gentle crackling sound as the cauliflower begins to brown. Then stir-fry vigorously for 3-4 minutes. The cauliflower will release steam and soften, but should still have a slight bite. When it smells toasted and looks slightly golden in spots, you're on the right track.
  6. Combine everything: Return the cooked chicken and scrambled eggs to the pan. Pour the soy sauce and rice vinegar over the top. Toss everything together with a wooden spoon until the sauce coats every grain of cauliflower rice. Taste and adjust the salt or soy sauce as needed. The final dish should look colourful, with pops of green from the peas and yellow from the egg against the white cauliflower.
  7. Finish and rest: Sprinkle the reserved green spring onion slices over the top, then remove the pan from the heat. Let the fried rice rest in the pan for 2 minutes before serving. This brief rest allows the flavours to meld and the grains to firm up slightly. When you spoon it out, the rice should be fluffy, not wet, and the chicken should be tender.

Notes

For best results, squeeze as much moisture as possible from the cauliflower rice to prevent a soggy texture. Leftovers can be refrigerated for up to 3 days and reheated in a hot pan.