Save time & money with our NEW Meal Planner!

Save time & money with Meal Planner!

Teriyaki Chicken Fried “Rice”

Published October 24, 2017
2 minute read
A white square bowl contains vegetable fried rice with chunks of tofu, accompanied by teriyaki chicken. The rice is mixed with peas, carrots, and green onions. A pair of chopsticks rests on the bowl's edge, ready for use. Scattered green onion pieces are visible around the bowl. MyFitnessPal Blog
Published October 24, 2017
2 minute read
In This Article

Put a healthy twist on your next teriyaki chicken meal by substituting cauliflower rice for the white rice. Even better, the meal is ready in 30 minutes — or less if you buy riced cauliflower, instead of making your own.

Ingredients:

  • 1 medium (26-ounce) cauliflower head, rinsed or 4 cups “riced” cauliflower
  • 1 tablespoon canola oil
  • 1 tablespoon sesame oil
  • 3 eggs, beaten
  • 1/2 cup onion, finely diced
  • 1 cup frozen peas and carrots
  • 2 cloves garlic, minced
  • 1 10.5-ounce package Johnsonville® Teriyaki Glazed Flame Grilled Chicken Breasts, cut into 1/4-inch chunks, juices reserved
  • 3 tablespoons low-sodium soy sauce
  • 3–4 scallions sliced, whites and greens separated
  • Sesame seeds (optional garnish)

Directions:

To prep the cauliflower, remove the core and chop coarsely into florets. Place half of the cauliflower in a food processor and pulse until the it reaches the consistency of fine rice or couscous, being careful not to over process. Transfer to a bowl and repeat with remaining cauliflower.

Heat the canola oil in a large skillet over medium heat. Add the eggs and cook 2–3 minutes or until firm, stirring occasionally. Remove from the skillet and set aside.

Heat the sesame oil in the skillet. Add diced onion, scallion whites, peas and carrots and garlic and sauté for 3–4 minutes. Add the cauliflower rice along with the teriyaki sauce. Mix and cook approximately 4–5 minutes, stirring frequently, just until the cauliflower is tender and warmed through. Add chopped chicken and juices and cook for an additional 2–3 minutes.

Mix in the cooked egg, scallion greens and remove from heat. Portion and top with a sprinkle of sesame seeds, if using.

Serves: 4

Prep time: 15 minutes

Cook time: 15 minutes

Makes: 6 cups

Serving Size: 1 ½ cups

Nutrition (per serving): Calories: 273; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 185mg; Sodium: 987mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 7g; Protein: 24g

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

About the Authors

Meet the people behind the post

Related articles

More inspiration for you

8 minute read

Have you ever wondered about the signs of protein deficiency? In spite of the

12 minute read

Sugar makes everything taste better. But signs you’re eating too much sugar include feeling

12 minute read
Learn how to build a daily vitamin routine with a food-first approach. Discover the
3 minute read
This guide to fiber has all the science-backed information and expert advice you need
In This Article
Recent posts
8 minute read

Have you ever wondered about the signs of protein deficiency? In spite of the

12 minute read

Sugar makes everything taste better. But signs you’re eating too much sugar include feeling

12 minute read
Learn how to build a daily vitamin routine with a food-first approach. Discover the