by Kelci Baez, Nutrition Student Intern, Texas State University
It is easy to feel like our meals need to be something theatrical. Break out the fancy kitchen gadgets to make that thing we saw on some food show we have been following. Why is it that recipes tell you 45-minute prep-time, but it really takes you an hour and a half? Well, this recipe isn’t that. As a full-time student and mother, my goal most days is to slap something together that is healthy and quick. This Cauliflower and Fried Rice stir fry is one my first go-to’s. It costs about $13.00 to make and it has 6 servings. That’s right, $2.17 per portion! This Cauliflower fried rice is so versatile, and everything I throw in is frozen stuff I keep on hand for emergencies. Did I mention it is a one pot meal so there is easy clean up? I am also sharing my favorite sauce to drizzle over it. This nut sauce is the perfect addition to really balance out all your macronutrients for this meal. I know you’re probably in a hurry to so let’s dive right in.
For the fried rice you will need a frozen bag of stir fry vegetables, a frozen bag a cauliflower rice, frozen chicken, microwavable rice pouch and some green onions if you are feeling fancy. The great thing about this recipe is that it is so customizable. You can sub the chicken for eggs. Exchange the stir fry vegetables for peas and carrots. You truly cannot go wrong with this recipe. I like to use the cauliflower rice because it is high in vitamin C and a good source for folate and keeps the meal low calorie. I love the blend of rice because it gives that starch component a fried rice is known for. It is important to note that many bagged frozen chicken are high in sodium so keep that in mind if you have underlying medical conditions such as hypertension. Try batch cooking chicken at the beginning of the week to have on hand. You can even dice your batched chicken and freeze it for emergency meals like this one.
The sauce! I love this sauce and make it with so many different dishes. I have even been known to dilute it with a little water and turn it into a dressing for wraps and salads! It’s so simple, you just put equal parts of everything. I generally do 2 tablespoons each of a nut butter of your choice, low sodium soy sauce, rice vinegar, water and sriracha chili paste to taste. Wisk everything together and garnish over your bowl. I feel the sauce is best with an almond or cashew butter but that’s partly because I am allergic to peanut butter. Creamy peanut would work great too!
Cauliflower Fried Rice
A nutritious and quick weeknight dinner solution!
- 1 lb chicken breasts, diced
- 16oz bag frozen stir fry vegetables
- 12oz bag frozen cauliflower rice
- 8oz Microwaveable Rice Steam Pouch
- 3 Tbspoon Vegetable or Canola Oil
- optional: diced green onion
- 2 tbsp Your choice of nut butter (I like almond)
- 2 tbsp Low Sodium Soy Sauce
- 2 tbsp Rice Vinegar
- 2 tbsp water
- 2 tbsp Sriracha Chili Paste (can also be to taste)
Warm 1 tablespoon of oil in a large pan over medium high heat on stovetop. Add diced chicken and cook thoroughly. Set cooked chicken aside on a plate and cover with foil to retain moisture.
Heat 2 tablespoons of vegetable oil in pan and add frozen stir fried vegetables. Meanwhile, put rice pouch in the microwave and cook as instructed on package.
As stir fry vegetables are thaw, add in frozen cauliflower rice package* Once cauliflower rice is cooked through return chicken to pot. Add in instant rice and toss. (Note: to avoid the cauliflower rice turning into mush, do not add frozen cauliflowerrice in at the same time the frozen vegetables)
If desired, garnish with chopped green onions and Nut sauce (see recipe).
Add nut sauce ingredients in a bowl, whisk until mixed well. Enjoy!
We hope you enjoy this quick dinner go-to, and would love to hear your feedback! If you need more help with meal planning and QUICK healthy meal ideas, be sure to check out our meal planning service to get tons more recipes like these.