250-Calorie Chicken Cauliflower Fried Grain


How To Make Healthy Low Calorie Fried Rice | Easy Low Fat Fried Rice Recipe

Video taken from the channel: Joe Duff The Diet Chef


CHICKEN CAULIFLOWER “FRIED RICE” | Low Carb Healthy & Tasty Meal

Video taken from the channel: LeighsHome


Healthy Recipe: Chicken Cauliflower Fried Rice

Video taken from the channel: UC San Diego Health


Low Calorie Fried Rice Recipe | Oil Free Cauliflower Fried Rice From Frozen

Video taken from the channel: WikiPamela



Video taken from the channel: Loon K. Do


My ULTIMATE Cauliflower Fried Rice & Chicken Keto & Low Carb

Video taken from the channel: FlavCity with Bobby Parrish


Healthier Versions of Unhealthy Foods | Basics with Babish

Video taken from the channel: Binging with Babish

Cauliflower rice is the base of this chicken and vegetable stir-fry that’s lighter than its grain-based counterpart and cooks up quickly. Cauliflower Chicken Fried Rice Cauliflower Chicken Fried Rice. Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.

Source: EatingWell Magazine, July/August 2016 EatingWell. A quick and easy chicken fried cauliflower rice recipe with 31 grams of protein, 8 grams of carbs, 275 calories, and 2 WW Smart Points per serving!Heat skillet or wok over high heat, then add 1 tbsp oil and garlic and sweat for about 30 seconds until fragrant.

Stir in chicken and riced cauliflower, and cook for about 1 minute constantly stirring. Add the carrots and string beans and sauté for. Heat oil in a large skillet or wok over medium heat. Add the onion and cook, stirring often, until translucent. Add the garlic, ginger, and chicken to the pan and continue cooking for 2 minutes.

Add the cauliflower to the skillet and season with 3 teaspoons (1 tablespoon) of soy sauce and chili paste. Add riced cauliflower and cook 2 minutes, stirring often. Push rice mixture to one side of the pan and crack eggs into the open area of the skillet. However, this cauliflower chicken fried rice is adapted from my Easy Better-Than-Takeout Chicken Fried Rice recipe, which is one of the top 10 most popular recipes of all time on my website.

Literally tens of millions of people have watched that video. I. Cauliflower “Fried Rice” I posted this Cilantro Lime Cauliflower “Rice” recipe a while back, and it was a huge hit.

So I decided to play around with that recipe and make this Asian version to go with the Orange Chicken I posted yesterday, and my husband (who detests cauliflower) was pretty amazed how the meal turned out. The portions are generous and you get a serving or two of. Ingredients 1 teaspoon coconut oil 1/2 small yellow onion diced 1/2 cup diced carrot 1/2 teaspoon garlic powder 1/2 teaspoon ground ginger 1/2 teaspoon black pepper 2 tablespoons soy sauce 2 tablespoons seasoned rice vinegar 2 tablespoons hoisin 1/2 tablespoon chili garlic sauce more or less to. Chicken Cauliflower Rice Casserole. Cheesy Chicken Cauliflower Rice is prepared with leftover (or rotisserie) chicken and cauliflower rice with a delicious cream cheese sauce..

We will start with ricing the cauliflower first; place cauliflower florets in a food processor and pulse several times until the cauliflower begins to resemble rice-like grains.

List of related literature:

How many calories are in this meal?

“Spectrum Data Analysis and Probability” by Spectrum
from Spectrum Data Analysis and Probability
by Spectrum
Carson Dellosa Education, 2015

a higher calorie content (44 kcal per 100 g) than most other green leafy vegetables.

“Foods & Nutrition Encyclopedia, Two Volume Set” by Marion Eugene Ensminger, Audrey H. Ensminger
from Foods & Nutrition Encyclopedia, Two Volume Set
by Marion Eugene Ensminger, Audrey H. Ensminger
Taylor & Francis, 1993

2 tablespoons dairy-free buttery spread 1 cup peeled and diced russet potatoes 1 cup peeled and chopped sweet onion 1⁄2 cup chopped celery 1 cup peeled and chopped carrots SERVES 6 Per Serving: Calories 215 Fat 3g Protein 18g Sodium 360mg Fiber 4g Carbohydrates 29g Sugar 6g

“The Everything Gluten-Free & Dairy-Free Cookbook: 300 simple and satisfying recipes without gluten or dairy” by Audrey Roberts
from The Everything Gluten-Free & Dairy-Free Cookbook: 300 simple and satisfying recipes without gluten or dairy
by Audrey Roberts
Adams Media, 2019

The patterns provide for only limited amounts of solid fats and added sugars for the calories left after the other goals have been met.

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

This is an excellent dish to use in a caloric restriction diet.

“Transcend: Nine Steps to Living Well Forever” by Ray Kurzweil, Terry Grossman
from Transcend: Nine Steps to Living Well Forever
by Ray Kurzweil, Terry Grossman
Rodale Books, 2010

Note: Only 8% of the total calories in this recipe comes from saturated fat.

“The All New Ultimate Southern Living Cookbook: Over 1,250 Of Our Best Recipes” by The Editors of Southern Living
from The All New Ultimate Southern Living Cookbook: Over 1,250 Of Our Best Recipes
by The Editors of Southern Living
TI Incorporated Books, 2017

Just keep in mind that a little fat goes a long way (think 1 tablespoon of oil in your stir-fry, not 3) — no need to drown your green leafies in Thousand Island in order to reap their nutritional benefits.

“What to Expect: Eating Well When You're Expecting” by Heidi Murkoff, Sharon Mazel
from What to Expect: Eating Well When You’re Expecting
by Heidi Murkoff, Sharon Mazel
Simon & Schuster UK, 2010

All oil contains 120 calories per tablespoon.

“The End of Dieting: How to Live for Life” by Dr. Joel Fuhrman
from The End of Dieting: How to Live for Life
by Dr. Joel Fuhrman
Hay House, 2014

This green or red chilli sauce adds spice to a meal but not many calories.

“The 17 Day Diet Breakthrough Edition” by Dr Mike Moreno
from The 17 Day Diet Breakthrough Edition
by Dr Mike Moreno
Simon & Schuster UK, 2014

Divide the rice between four bowls and top each serving with vegetables, fresh herbs, sesame seeds, and a poached egg.

“The Anti-Inflammation Cookbook: The Delicious Way to Reduce Inflammation and Stay Healthy” by Amanda Haas, Dr. Bradly Jacobs, Erin Kunkel
from The Anti-Inflammation Cookbook: The Delicious Way to Reduce Inflammation and Stay Healthy
by Amanda Haas, Dr. Bradly Jacobs, Erin Kunkel
Chronicle Books LLC, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • So you guys mighta noticed that I renamed this episode “Healthier Versions of Unhealthy Foods” I wanted to make it clearer that these aren’t diet foods or things you should necessarily eat every day, they’re lower-calorie, lower-carb, higher-fiber versions of unhealthy foods. They’re still very high in fat, so there’s a trade-off, but they hopefully give you guys ideas of how to scratch the junk-food-itch when you’re trying to eat well!

  • I appreciate videos like this because these sorts of recipes make it easier to save some calories here and there and increase the overall nutrient density of one’s diet. They’re also just allow you to switch things up and prepare different foods in new ways. That being said, it’s the the calories that are more of an issue when trying to lose weight, not the carbs per se. Low carb diets result in faster weight loss, but when compared to normal diets in the long-term, they don’t seem to offer any advantages, and those eating more carbs lose just as much weight.

    Another thing, it’s not carbs, but REFINED carbs that you’re rightfully trying to avoid because they’re unhealthy and it’s very easy to over consume them. I wish the “low carb” cult would end. Carbs in the form of mostly whole foods, in amounts recommended by registered dieticians, aren’t a problem at all (assuming you don’t have medical issues which are helped by a low carb diet or ketogenic diet). A diet with slightly more of its calories derived from carbs relative to the other macro nutrients, is a NORMAL and healthy human diet. There’s absolutely no evidence-based reason to demonize carbs in general. The low carb = healthy rhetoric is getting very old and its retirement is long overdue.

  • Love your videos and you are so great at linking every tool you used. Of course I NEED the dinner plate/bowl you served in. Would you mind sharing the link or at least the name of creator.

  • This is more like Keto recipies, not necessarily healthy by any mean, they have a whole ton of cheese, which I don’t mind but wouldn’t call “healthy”

  • would love to see how broccoli brownies come out, trying to get my husband to eat veggies with out tasting them, i swear he’s got over sensitive taste buds or something, anything even slightly bitter he wont touch

  • fried rice is my favorite!! haha. I was just at p.f chang’s with my sister and we had a korean bbq chicken stir fry and it was delicious! Fried rice has been a staple food for me too, it’s so quick and easy, especially when I work my 12 hour days!

  • Hi! I made this one today!! I am vegan, so no chicken for me. It was great! Very tasty. Thank you for all your shopping recommendations and recipes����‍♀️

  • Love your videos and recipes. May I ask what can I do if I just do not like cauliflower anything? I don’t eat a lot of rice but I’m looking for alternatives…thanks and keep up the good work.

  • As someone with mutant level high metabolism I’m kinda glad I don’t have to eat this stuff now. I’m just not a cauliflower person. (though, I’m not a picky eater, either) My metabolism gives me a “healing factor” that balances out when my eczema makes my skin rice paper thin. This combo overclocks my body and pushes me /under/ the bmi scale o.o In another universe I would’ve been a speedster:(

  • This rice looks amazing, I’m going to try it tonight with some beer can chicken. Thank you so much, I am loving your videos, you have some great recipe ideas.

  • Hi Babish! Your recipes are always awesome, but what I always find time consuming and most tiring is preparing the veggies. It would be awesome to know how you wash and clean your ingredients, e.g. cauliflower (I always find mud and dirt in mine!), broccoli, basil, spinach (spinach leaves KILL me, man). Thank you so much for sharing your expertise and keep smiling!

  • Dude I love your recipes. I just started doing a keto diet with intermittent fasting and being new to a healthy life I was starving. But now I found your channel all my meals are your creation and I eat like a king now. Thanks and maybe someday you can do a keto friendly salad dressing

  • I love how you’re like “Ok, guys, I won’t bullshit you and say that this is as good as the real thing, but it does a good job if you’re on a diet” ��

  • The only reason low carb diets should be an option is if you hate exercise. If you are exercising, like everyone should, then you will need carbs for your body to use as fuel. I find that I lose most weight when I do resistance training (lifting weights) paired with a high carb, high protein, and low fat diet. But I am also an 18 year old male with screaming hormones, so that may come into play.

  • made a cauliflower pizza with my therapist a year ago and she saved some leftovers in the fridge. her italian colleague threw it away because he tought it was rotten

  • RECIPE & STORAGE INFO: https://www.flavcity.com/cauliflower-fried-rice-chicken/
    Macros per serving of cauliflower fried rice, recipe makes 5 servings:
    146 calories
    10.7 grams of net carbs
    16.9 grams of total carbs
    6.2 grams of fat
    8.7 grams of protein
    6.1 grams of fiber

    Macros per chicken thigh, recipe makes 10:
    140 calories
    0 carbs
    5 grams of fat
    24 grams of protein
    0 fiber

    Chinese five spice: http://amzn.to/2ky6Iw1

    box grater: http://amzn.to/2xRqbzd

    glass meal prep containers: http://amzn.to/2kzsy7l

    14 inch non-stick pan: http://amzn.to/2juY2qR

    oil splatter guard: https://amzn.to/2sPZwkq

    microplane zester: http://amzn.to/2guLd1S

    non-stick tongs: https://amzn.to/2JbrtKj

    metal sheet trays: https://amzn.to/2MQ1byN

    cast iron pan: http://amzn.to/2h3bQu7

    lime & lemon juicer: http://amzn.to/2n4Eeyj

    platter for chicken: http://amzn.to/2rwZvR9

    pyrex glass mixing bowls: http://amzn.to/2fLGQKe

    my pepper mill: https://amzn.to/2q7VEuJ

    non-stick tongs: https://amzn.to/2JbrtKj

    wood cutting board: http://amzn.to/2tMkv9Z

    the rest of my gear: https://www.amazon.com/shop/flavcity

  • I just found your channel about a month ago I’m trying to lose weight by doing keto you have to BEST CHANNEL with the best recipes ever!!!thanks for your hard work ����

  • Looks great! Just a tip, if you leave the eggs unscrambled, you can separate them in the pan and get two colors, two textures and two flavors with one ingredient. 😉

  • Please create more healthy food videos these really have been helping with it be really cool to have more inspiration and ideas to create delicious and healthy foods ��

  • I remember, back in the day, MGM Grand Airlines had a chef and working galley on board. It was a pretty impressive experience. Great video, btw.

  • I love all your recipes.. you are a life savior. Love your show. You are the only face I Watch all the time. Thank you for your hard work!! Love it..

  • love your videos!! and my favorite chinese food is probably noodles and spring rolls with sweet&sour sauce. (sorry for my english, I don’t know how I should describe these dishes)

  • Hi. I have a question. Why is soy sauce not keto but coconut aminos are? On the bottle, soy sauce says 1g of carbs per serving vs 7g on the aminos. I get soy sauce has soy and wheat but the aminos has 6g of added sugars.

  • Could you do any whole food plant-based vids? I’ve read recently and spoken to my doc that Keto is not good for your kidneys. I love you and your vids, but a lot seem keto lately. Any whole food plant recipes on the horizon? Thanks! Enjoy your channel!

  • I really like this show but that fried rice is an offense to my Asianyness…. that’s a word, prove it isn’t….
    doesn’t even have ginger

  • Of course you leave amazon links for all the spices etc…..you make $$$ when we buy them. Good incentive for you pushing these spices most of us dont actually use

  • The last recipe is literally called cauliflower cheese. Pretty much a British equivalent to Mac and cheese, we’re given it at school and stuff:^)

  • Nice Video…Hello….From the Hampton Family… We are a new family to YouTube…and just wanted to show some support to you channel…..Please feel free come visit our channel…

  • Such an amazing recipe can you make some healthy recipes because I want to loose weight and it is such a delicious looking recipe it looks like heaven in earth cant wait to try it. Love from India

  • Shouldn’t Cauliflower always be steamed/boiled before cooking.
    They usually have a lot of worms living in them unless you buy them in Florets.

  • @flavcity ever thought of using your blender to make cauliflower rice? We put chucks of a cauliflower head without the stem into our vitamix with half of the pitcher full of water. We pulse it for two seconds and then drain out the water. Tada! Cauliflower rice.

  • Made this tonight and OMGosh!!! SOOOOOOO GOOD!!!! Hubby loved it all, even tho he thought the chicken smelled funny (the 5 Spice lol) and I loved the chicken!!! Thanks for another great Keto recipe!!!! <3

  • I tried making this dish. The proportions on the video for the veggies are very different from the recipe. The out come was way too much red cabbage… can you pls revise

  • Yeah, I don’t care if it’s the Queen of England telling me this. Cauliflower IS NOT a pizza crust! Have never been, will never be.

    You either choose to eat actual pizza or you abstain. This abomination will disappoint everyone.

  • Babish what is the editing software you use because soon I’m getting my first laptop and I want to edit on the laptop and I like how you edit your videos?

  • Have you tried stir frying cauliflower rice? I love making fried rice with both regular rice and cauliflower rice to beaf it up a bit.

  • Omgooosh Bobby!! Yummers��ok so let Desi know I am definitely not coveting u but I’m in love with ur food and u just so happen to prepare it lol
    Soooo i had a lot of questions for u but went over to the recipe and found a lot of answers but I must ask what type of avocado oil do u use��I’m sure it’s in another vid but u have us so spoiled and it’s too early to hunt it down�� TIA!! Oh and ���� up on the upgrade!! Now back to the VIDEO…

  • FlavCity has a new video! Woohoo!!!! I absolutely love Chinese 5 spice but haven’t found many ways to use it. I’ve been really missing fried rice since starting Keto, so I can’t wait to give this recipe a try! Even though I’m low carb, I really appreciate the diversity of your channel and bully everyone I know to check you out! Love the t-shirt!!!

  • New sub right here just watch two vids and asked myself ” why haven’t you hit that subscribe button yet?” Can’t wait to check all your content out. SUBBED…EXCITED!

  • in the second one there is no point of making it with cauliflower rice becasuse your still putting ham in which is just as unhealthy if not more unhealthy than rice

  • Awesome!!! Looks amazing! Hey would you happen to have a keto chow mein recipe using angel hair miracle noodles? Can’t wait to try this one! Thanks Bobby!!!!

  • Oh my God. My eyes were glued to the thumbnail. I tried ur morrocan cauliflower rice before, and it was really, really good. Gotta try this for sure as well.

  • Hi Loon.. That was nicccceeee.. I have never made fried rice by always wanted to try it. I especially love the low-carb, low-calorie ratio GREAT! Love your channel: ) I will definitely give it a try:)

  • I have been on a low-carb diet for a month now and i have lost 15 pounds and i love your recipes. I eat them in moderations. I only eat in a salad plate now. I ate 2 pieces of her low carb taco casserole in one day and I still lost weight over the weekend i ate it with a small side salad. Making this over the weekend

  • Ok I am new to this world. Do you have a video on how to make cauliflower rice? When you are doing this video it is already made into Rice but not sure how to get it to look like rice. Thanks for your help. So grateful you are out there doing this.

  • Mind blown brotha. On Saturday I successfully created my first Keto pizza. Watching ur channel has inspired me to continue this life style.

  • Definitely trying this one! Thanks! Bobby did you ever try paella with cauliflower instead of rice? I made paella for the first time a cpl wks ago. Did it w rice bc it was my first try. It was so Good! But would love to figure out a technique for switching out the rice.

  • I followed your video and made this dish and it turned out AWESOME. As my Hawaiian Ohana would say I was “So Ono”. I will certainly be picking up your Keto cook book. Keep the videos coming.

  • I’m LIVING for this recipe & I can’t wait to try it out. But, when I went to work yesterday I saw someone had a plate of enchiladas & Mexican rice. I’m going to follow your rice recipe from the burrito bowl video, but could you do a low carb or Keto friendly enchilada casserole video or tips? My favorite are green chicken enchiladas with Oaxaca melting cheese.

  • Wow impressive to know they achieved such a delicate season balance in that high altitude. Love soft scrambled eggs a great deal in fried rice!!! Thanks for the tips so much as well as your hard work to help those on keto still enjoy great dishes usually unavailable due to high carbs

  • Love the airplane segment. What a nifty concept to have the chef hat guys! Haha, what tv chef/s-show/s did you get the ole: let the meat rest…and de-skin the ginger with a spoon from? Methinks if your video was done (impossible) circa 1985 (before the rise of social media/cooking shows/videos), you wouldn’t have those tips…Of course there’s “nothing new under the sun,” lol.

    Didn’t care for the (shredded?) looking snow peas and the look of the purple cabbage. If you had to “wait” like 3 minutes for the veggies to cook, why couldn’t you cut the cabbage in that time, lol? I prep/cut as I go all the time, and everything works out just fine. Speaking of well, the well for the eggs is kinda fussy and kitschy, lol. Really not necessary, but it’s another “must do” to amp up your video I guess, lol. Let’s face it, food prep is work and hard enough as it is, so I don’t need lots of rules or unnecessary details, lol. I keep it as streamlined and simple as possible What happened to Art?! Hope you appreciate my detailed input versus the typical one liners I see below.

  • Hope you give this recipe a try, and let me know how it goes if you do! Thank you everyone for watching, don’t forget to smash the thumbs up and leave a comment:)

  • These ingredients are laughable. Your pizza still has cheese (high sodium) and pepperoni (sodium and satur fats). And the fried rice still has a gob of soy/oyster sauce, which is like liquid salt and of course has ham, which has lots of sodium for preserving.

  • Hi Bobby, love your channel and recipes. I lost roughly 70 lbs on “Keto” without even knowing that was a thing. You make mealtime more interesting for sure. My tip to you to make your chicken thighs even better is to flatten them out to the same thickness by gently whacking them with a rolling pin. Either paper towels or wax paper on top will work. Room temperature + even thickness = perfect chicken thighs. Good luck to you and your wife!

  • Babish I love your recipes! I notice you use a lot of plastic wrap and paper towels when you cook, have you looked into more eco-friendly alternatives to these?:)

  • Man, its really easy and tasty but MAN i can tell you cauliflower gives you gas. Im sitting in the office and trying to squeeze silent ones so i dont get caught. Thanks for the recipes by the way.

  • General Tso’s Chicken! Need to healthify that soooon.

    I know some of you guys won’t be able to get all of these ingredients, but you’ll probably be able to find something similar! I hope they atleast gave you some ideas on how to make your own fried rice recipe:) DEFINITELY use the SESAME OIL though. There’s no substitution for that it seriously takes this fried rice to a whole different level.

    BTW there’s a substitution posted on the website to just use normal old brown rice too:D