Chicken Fried Cauliflower ‘Rice’

This mock ‘fried rice' uses grated cauliflower in place of the traditional grain for a low-carb variation on a family favourite. Shake up the dish by using whatever vegetables you have in the fridge, and don't hesitate to replace the chicken with shrimp for a quick and easy meat-free meal.

Serves 4

You’ll Need

  • 1 medium head cauliflower
  • ½ lb. boneless, skinless chicken breast or thighs, cut into ½” chunks
  • ½ tsp salt
  • ¼ tsp pepper
  • ½ tsp cornstarch
  • 2 Tbsp canola or vegetable oil, divided
  • 3 eggs, beaten
  • 2 carrots, peeled and finely diced
  • 1 cup peas, fresh or frozen
  • 2 Tbsp soy sauce
  • 2 tsp sesame oil
  • 1 green onion, thinly sliced on the bias

Prep and Cook

  • Remove the core from the cauliflower and chop into florets. Using a food processor fitted with a steel blade, pulse the cauliflower until it breaks down into rice-size pieces. Take care not to over process as the cauliflower can become mushy. Transfer to a bowl and set aside.
  • In a medium bowl, combine the chicken with the salt, pepper, and cornstarch, and toss to coat. Set aside.
  • Heat a large saute pan or wok on medium-high heat. When the pan is very hot pour one tablespoon of the oil in it and swirl around to coat the bottom of the pan. Add the chicken and spread the pieces into a single layer. Cook for a minute or so before stirring. Cook for an additional 2-3 minutes then transfer to a plate leaving as much oil in the pan as possible.
  • Place the pan back on the burner and lower the heat to medium. Add the eggs and stir to scramble them. When cooked through, transfer to the plate with the chicken.
  • Wipe out the pan with a paper towel and return to the stove. Return the heat to medium-high and when the pan is hot, swirl in the remaining tablespoon of oil. Add the carrots and saute until crisp-tender, 2 minutes. Stir in the peas and the cauliflower 'rice', mixing the ingredients thoroughly.
  • Lower the heat to medium, cover the pan, and cook until the cauliflower is tender, 5 to 8 minutes. Uncover and stir in the chicken and eggs.
  • In a small bowl, whisk together the soy sauce and sesame oil and pour it around the rice. Toss to combine. Garnish with green onions and served with additional soy sauce and/or hot sauce.


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