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Cauliflower Chicken Fried "Rice"

Do you love Chinese food? How often do you order out for dinner?
Well, you can forget that drawer full of restaurant take out menus -- it's time to make fried rice with chicken, right in your own kitchen. Okay, it's neither fried nor rice, but boy, it's delicious!

Fried Rice is one of my favorite dishes, but the calories and sodium keep me away! This recipe allows me to enjoy the dish and stick to my clean eating plan! The first time I made this dish, I thought it was labor intensive, because I had to "rice" the cauliflower by chopping it up and pulsing it in the food processor. Now, I buy Trader Joe's frozen organic riced cauliflower, and the rest comes together easily! However, I've included the instructions below on how to rice the cauliflower if you can't find it pre-riced and frozen. Sometimes, I even use store bought rotisserie chicken, and it's even quicker to make!

AND, the list of benefits keeps growing, because if you're following the 21 Day Fix, it's about half a yellow container for the peas!

Container Equivalents:
1 Green
1 Red
1/2 Yellow
1 tsp.

1 lb. raw boneless skinless chicken breast
2 tsp. salt-free seasoning mix (like Mrs. Dash Original)
5 cups roughly chopped cauliflower (about 1 medium head)
1/3 cup egg whites or fat-free liquid egg substitute
2 cups frozen peas and carrots
1 cup chopped onion
1 tbsp. sesame oil
1 tsp. chopped garlic
1/4 cup thick teriyaki marinade or sauce

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

2. Season chicken with salt-free seasoning, and lay on the baking sheet.

3. Bake until chicken is cooked through, about 20 minutes.

4. Meanwhile, working in batches, pulse cauliflower in a food processor or blender until reduced to small rice-like pieces.

5. Chop cooked chicken into bite-sized pieces. Place in a large bowl, and cover to keep warm.

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

7. Remove skillet from heat; clean, if needed. Re-spray, and bring to medium-high heat. Add frozen peas and carrots and 2 tbsp. water. Cover and cook for 3 minutes, or until thawed.

8. Add cauliflower, onion, sesame oil, and garlic to the skillet. Cook and stir until veggies have mostly softened, 6 - 8 minutes.

9. Add scrambled egg whites/substitute, chicken, and teriyaki marinade/sauce. Cook and stir until hot and well mixed, about 2 minutes.


If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability group! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER! Fill out the form below to reserve your spot.

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1 comment

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