Skip the takeout this week and try making this Chinese-style chicken n’
cauliflower rice recipe instead. It’s packed with flavor and protein, lower
in sodium, and can be prepped and cooked in only 20 minutes.
Chinese-Style Chicken n’ Cauliflower Rice – makes 4 servings
Ingredients:
• 1 pound of boneless skinless chicken breasts
• 2 teaspoons of fresh squeezed orange juice
• ½ cup of frozen peas and carrots
• 2 tablespoons (divided) of canola oil
• 1 teaspoon of balsamic vinegar
• 2 teaspoons of low-sodium soy sauce
• 2 tablespoons of green onion, sliced
• 2 cups of fresh or frozen cauliflower rice
Directions:
-
Trim any visible fat off the chicken and discard. Cut the lean meat into
bite-size pieces, and sprinkle with the fresh-squeezed orange juice. Set
aside.
-
Prepare the frozen peas and carrots by microwaving for 1 to 2 minutes,
until they’re defrosted but not fully cooked. Place the veggies on a paper
towel to absorb any excess water.
-
Heat a large skillet over medium-high heat, and add 1 tablespoon of the
canola. Add the chicken and cook, stirring occasionally, until starting to
brown, about 8 minutes. Add the balsamic and stir to coat.
-
While chicken is cooking, heat another large skillet or wok on medium-high
heat, and add the remaining canola oil and garlic. Add the eggs and stir,
cooking until the eggs are scrambled. Stir in the defrosted veggies and
browned chicken.
-
Add the soy sauce, scallions, and cauliflower rice and stir until the
cauliflower rice is heated through. Divide among 4 plates and serve
immediately.
Nutritional Information:
Calories: 310
Protein: 41g
Carbs: 1.3g
Sodium: 650mg
Fiber 6g
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