Chicken Fried Rice is one of my favorite dishes to pick up from my local Chinese take-away (only at the weekends of course).
Making a low-carb version seemed impossible until I discovered the perfect substitute for rice – grated cauliflower.
Here are the ingredients:
1 tablespoon olive oil
1/2 pound cubed, raw chicken
1 tablespoon soy sauce & another 1/5 or 35mls cup soy sauce
1/2 large red bell pepper, diced
1/4 cup mange tout, halved = 30 grams
2 cups raw grated cauliflower = 200 grams
1 egg
Low-Carb Chicken Fried Rice Recipe
Heat oil in a large skillet over medium heat. Add chicken and 1 tablespoon soy sauce and stir-fry for 5 to 6 minutes until pinkness has gone.
- Now add red bell pepper, mange tout and stir thoroughly for another 5 minutes
- Then stir in the other 1/5 cup soy sauce
- Lastly, add the 2 cups cauliflower and stir for 2/3 mins only – Don’t leave the cauliflower in there any longer! It will shrink and lose its ‘riceness’.
- Now add egg and mix through the heat through and serve immediately.
This low-carb dish is also surprisingly low in fat. That’s not to say it’s low in taste though!
Another great treat for low-carbers (AND low-fatters in this case) that packs a great deal of muscle-building protein!
Mark McManus
Sweet! I Loooooove Chinese 🙂 And, I started getting serious with cooking recently. I even participated in a reality show where you cook for other peeps 🙂
So I am gonna definitely try this out.
Thanks Mark!
Does 2/3 mins mean 2 to 3 minutes or two thirds of a minute (40 sec)? Have you tried adding more oil to up the fat content?
Great Idea Mark, and great blog!
For the above recipe may I suggest substituting the Olive Oil for Flax, hemp or similar oil to get some of those fat burning EFAs!
thanks buddy keep up the good work
Wow! Great recipe.
But what the hell is mange tout?
It doesn’t sound good. Isn’t mange a bad thing that dogs get?
Mark, I don’t know if you like potato salad, but I read about a low carb version where you simply thaw out frozen cauliflower and use that in place of boiled potatoes. I’m going to try it sometime.
This looks like a great one that I’m going to have to try this weekend! Always looking for new things to do with cauliflower.
Thanks Yavor.
@ Joe. It’s 2 to 3 minutes
@ Chris. Thanks for that.
@ Sam. You’re welcome.
@ FBMM. lol, like skinny pea-pods. Like this:
https://www.thinkvegetables.co.uk/images_vegetable/342/200708151701408962.jpg
@ Greg. Thanks man.
Mark
OK, I think we call those snow peas in the US.
I just listened to your interview on livinlavidalowcarb radio, and I liked it!
livinlavidalowcarb haha thats a good one haha
I just made this for dinner at it has to be one of the best low-carb dishes I’ve had in a long time. It was definitely a good break from the typical hunk of meat with a side of veggies, which I normally eat for dinner. I will surely add this into my dinner rotation. Thanks Mark!
Great recipe. Like FBMM, I had no idea what mange tout was, so didn’t include that. I diced up a carrot in there instead and had it for dinner last night. It was excellent!
I’ve been enjoying your blog for several months now. Keep up the great work and definitely keep the recipes coming.