Recipes ofRachel Scrivin

Registered dietitian · DT7744

Online Nutrition Education and Consulting

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Chicken Cauliflower rice

Tuesday, November 20, 2018
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Total time
40 minutes
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Preparation time
25 minutes
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Portions
6

Cauliflower rice is a thing! Try this recipe for some inspiration on how to use cauliflower as a great vegetable addition to a stir fry.

Ingredients
or1 chopped cup (1/2" pieces) of cauliflower, raw (107 g)
or1 cup diced of mushrooms, portabella, raw (86 g)
or2 tablespoons of oil, corn, peanut, and olive (28 g)
or1.5 cups of rice, white, short-grain, enriched, uncooked (300 g)
or2.5 servings (8 fl oz) of beverages, water, tap, well (593 g)
or1 Knorr unit of stock cubes, chicken (9 g)
or2 tablespoons of oil, olive (22 g)
or500 grams of chicken, broilers or fryers, breast, skinless, boneless, meat only, with added solution, raw
or1 cup chopped of carrots, raw (128 g)
or1 cup of corn, sweet, yellow, frozen, kernels cut off cob, unprepared (136 g)
or1 cup chopped of broccoli, raw (91 g)
or1/2 level teaspoon of salt (3 g)
Preparation
1.
Chop up in a food processor the mushrooms and cauliflower. Heat up 2 Tbsp. of olive oil in a frypan. Add the rice and cook until turning light brown, add the finely chopped cauliflower and mushrooms. Add 2.5 cups of water with the chicken stock and curry powder. Bring to boil then reduce the heat to a simmer.
2.
Dice the chicken. Heat up 2 Tbsp of olive oil in seperate frypan. Cook the chicken. Add the sliced carrot, frozen corn and broccoli. Cook until the vegetables are just cooked. Add to the rice dish - once rice is cooked and water absorped. Serve.
Nutritional information
Per 100 gPer portion (334 g)% DRI
Energy115 kcal385 kcal19 %
Fat4 g12 g18 %
Fatty acids, total saturated1 g2 g9 %
Cholesterol16 mg53 mg18 %
Sodium175 mg585 mg24 %
Carbohydrate15 g49 g16 %
Sugars1 g3 gremove
Fiber1 g3 g14 %
Protein7 g22 gremove