Cauliflower Fried Rice in 3 Ways + Meal Prep (Chicken, Tinapa and Shrimp Recipes)
Recipes in this Video
Chicken Cauliflower Fried Rice is a modern twist on traditional fried rice, incorporating cauliflower as a low-carb alternative to rice. This dish reflects the growing trend of healthy eating while maintaining the comforting flavors of classic Chinese cuisine. It has gained popularity among those seeking to reduce carbohydrates without sacrificing taste, making it a favorite for meal prep and weeknight dinners.
Ingredients
- ●cauliflower
- ●chicken breast
- ●carrots
- ●peas
- ●green onions
- ●garlic
- ●ginger
- ●soy sauce
- ●sesame oil
- ●eggs
- ●black pepper
- ●salt
- ●red pepper flakes
- ●cooking oil
Instructions
- 1Rice the cauliflower using a food processor until it resembles grains.
- 2Heat cooking oil in a large skillet over medium-high heat until shimmering.
- 3Add diced chicken breast to the skillet and cook until browned and cooked through, about 5-7 minutes.
- 4Remove chicken from the skillet and set aside.
- 5In the same skillet, add garlic and ginger, sautéing until fragrant, about 30 seconds.
- 6Add carrots and peas, cooking until tender, about 3-4 minutes.
- 7Push the vegetables to the side of the skillet and crack eggs into the empty space.
- 8Scramble the eggs until fully cooked, then mix with the vegetables.
- 9Add riced cauliflower to the skillet, stirring to combine with the eggs and vegetables.
- 10Pour in soy sauce and sesame oil, mixing well to ensure even distribution.
- 11Return the cooked chicken to the skillet, stirring to combine.
- 12Season with black pepper and red pepper flakes to taste, cooking for an additional 2-3 minutes.
- 13Garnish with chopped green onions before serving.
Ingredient Alternatives
soy sauce
Healthier: coconut aminos
Cheaper: tamari
Coconut aminos is lower in sodium and gluten-free.
sesame oil
Healthier: olive oil
Cheaper: canola oil
Olive oil is healthier and can be used for frying.
chicken breast
Healthier: tofu
Cheaper: chicken thighs
Tofu offers a plant-based option, while thighs are less expensive.
peas
Healthier: edamame
Cheaper: frozen mixed vegetables
Edamame is a protein-rich alternative, while mixed veggies are cost-effective.
Techniques
Equipment
Also Known As
Tinapa is a popular smoked fish in the Philippines, often used in various dishes to add a rich, smoky flavor.
Ingredients
- ●1 head cauliflower, grated
- ●1 cup tinapa (smoked fish), flaked
- ●2 tablespoons vegetable oil
- ●3 cloves garlic, minced
- ●1 small onion, diced
- ●1 carrot, diced
- ●1/2 cup green peas
- ●2 tablespoons soy sauce
- ●1 tablespoon fish sauce
- ●1/2 teaspoon black pepper
- ●2 green onions, chopped
- ●1 tablespoon sesame oil
Instructions
- 1Heat the vegetable oil in a large skillet over medium heat.
- 2Add the minced garlic and diced onion, sauté until fragrant and translucent.
- 3Stir in the diced carrot and green peas, cooking for about 3-4 minutes until tender.
- 4Add the grated cauliflower to the skillet, stirring well to combine with the vegetables.
- 5Pour in the soy sauce and fish sauce, mixing thoroughly to coat the cauliflower evenly.
- 6Add the flaked tinapa and black pepper, stirring gently to combine all ingredients.
- 7Cook for an additional 5-7 minutes, allowing the cauliflower to soften and absorb the flavors.
- 8Drizzle with sesame oil and mix well before removing from heat.
- 9Garnish with chopped green onions before serving.
- 10Serve hot as a side dish or main course.
Equipment
Ingredients
- ●2 cups cauliflower rice
- ●1 cup shrimp, peeled and deveined
- ●1/2 cup peas and carrots, frozen
- ●2 green onions, chopped
- ●2 cloves garlic, minced
- ●2 tablespoons soy sauce
- ●1 tablespoon sesame oil
- ●1 tablespoon olive oil
- ●1/2 teaspoon salt
- ●1/4 teaspoon black pepper
- ●1/4 teaspoon red pepper flakes (optional)
Instructions
- 1Heat olive oil in a large skillet over medium heat.
- 2Add minced garlic and sauté for 1 minute until fragrant.
- 3Add shrimp to the skillet and cook until pink, about 3-4 minutes.
- 4Stir in the peas and carrots, cooking for another 2-3 minutes.
- 5Add cauliflower rice to the skillet and mix well with the shrimp and vegetables.
- 6Pour in soy sauce and sesame oil, stirring to combine.
- 7Season with salt, black pepper, and red pepper flakes if using.
- 8Cook for an additional 5-7 minutes, stirring occasionally, until the cauliflower is tender.
- 9Remove from heat and stir in chopped green onions before serving.
Equipment
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