Weight Watchers Recipes

Chicken stir fry with cauliflower rice

Chicken stir fry with cauliflower rice
Yield: 6
Even people who don’t like cauliflower will be amazed at how authentic and DELICIOUS this SKINNY version of chicken fried rice tastes!! Easy, ready in 15 minutes, and so much HEALTHIER than calling for takeout!!

Prep Time
5 minutes
Cook Time
15 minutes
Total Time
20 minutes

2 tablespoons sesame oil
2 tablespoons canola or vegetable oil
1.25 pounds boneless skinless chicken breasts, diced into bite-sized pieces
16 ounces cauliflower rice (or pulse enough cauliflower in your food processor for 4 cups, about 1 large head cauliflower)
1 1/2 cups frozen peas and diced carrots blend (I don’t thaw and use straight from the freezer), or more to taste
3 green onions, trimmed and sliced into thin rounds, plus more for garnishing if desired
3 garlic cloves, finely minced
3 large eggs, lightly beaten
1/3 cup low-sodium soy sauce, or to taste
salt and freshly ground black pepper, optional and to taste


To a large skillet, add the oils, chicken, and cook over medium-high heat for about 5 minutes, flipping intermittently so all sides cook evenly. Cooking time will vary based on thickness of chicken breasts and sizes of pieces.
Remove chicken with a slotted spoon (allow oils and cooking juices from chicken to remain in skillet) and place chicken on a plate; set aside.
Add the cauliflower, stir to combine with existing oil (add a couple extra tablespoons if desired), and allow cauliflower to cook for about 4 minutes, or until slightly softened.
Add the peas, carrots, green onions, and cook for about 2 minutes, or until vegetables begin to soften, stir intermittently.
Add the garlic and cook for 1 minute, stir intermittently.
Push vegetables to one side of the skillet, add the eggs to the other side, and cook to scramble, stirring as necessary, about 90 seconds.
Add the chicken, slowly and evenly drizzle with soy sauce, and stir to combine.
Taste to check for seasoning balance and if desired, add salt or pepper, to taste.
Optionally garnish with green onions and serve immediately.
Note – The sodium in the soy sauce will cause the cauliflower to release it’s natural moisture and unlike real rice which easily soaks up the soy sauce, cauliflower rice does not soak it up. Do not be surprised if there’s a small amount of soy sauce and natural moisture from the cauliflower pooling at the bottom.
Recipe is best warm and fresh but will keep airtight in the fridge for up to 5 days
Amount Per Serving: Calories: 337Total Fat: 15gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 173mgSodium: 717mgCarbohydrates: 12gFiber: 4gSugar: 4gProtein: 38g

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