Stir Fried Chicken With Cauliflower And Carrots Recipes

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CAULIFLOWER AND POTATO STIR-FRY - EAST INDIAN RECIPE



Cauliflower and Potato Stir-Fry - East Indian Recipe image

This is a quick and delicious recipe that goes well with white rice by itself, or with white rice and lentils. Its filling and doesn't require too much salt or oil. A drier version can be eaten with flat bread, naan, or pita. Reduce chili powder for a kid-friendly meal. Fast-cooking vegetables such as beans, peas and corn can be added for extra crunch and color. You can use white onion instead of the more pungent red if you prefer. If you find the vegetables catching bottom without being fully cooked, add half a cup of water and replace lid. Once cooked, remove lid and cook on very low till the water evaporates.

Provided by sugarFiend

Categories     Fruits and Vegetables     Vegetables     Cauliflower     Fried

Time 40m

Yield 4

Number Of Ingredients 11

3 tablespoons canola oil
2 teaspoons cumin seeds
1 teaspoon caraway seeds
½ red onion, chopped
4 cloves garlic, minced
1 head cauliflower, cut into florets with 1-inch stalks
1 large potato, diced
1 teaspoon red chili powder
1 teaspoon ground turmeric
1 teaspoon salt
¼ cup chopped fresh cilantro, or to taste

Steps:

  • Heat oil in a skillet over medium heat; add cumin and caraway seeds until they begin to pop and oil bubbles, 1 to 2 minutes. Cook and stir onion and garlic in the hot oil until onion is soft and translucent, 5 to 10 minutes.
  • Stir cauliflower and potato into onion mixture to coat with oil. Add chili powder, turmeric, and salt; stir to coat vegetables.
  • Cover skillet and cook vegetables over medium-low heat, stirring occasionally, until cauliflower and potatoes are softened, about 20 minutes. Sprinkle with cilantro.

Nutrition Facts : Calories 220.1 calories, Carbohydrate 27.6 g, Fat 11.2 g, Fiber 6.7 g, Protein 5.5 g, SaturatedFat 0.9 g, Sodium 641.2 mg, Sugar 4.9 g

SKINNY CHICKEN FRIED CAULIFLOWER RICE



Skinny Chicken Fried Cauliflower Rice image

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!!

Provided by Averie Sunshine

Categories     30-Minute Meals

Time 20m

Number Of Ingredients 10

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

Steps:

  • 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.

Nutrition Facts : Calories 337 calories, Carbohydrate 12 grams carbohydrates, Cholesterol 173 milligrams cholesterol, Fat 15 grams fat, Fiber 4 grams fiber, Protein 38 grams protein, SaturatedFat 3 grams saturated fat, ServingSize 1, Sodium 717 grams sodium, Sugar 4 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 11 grams unsaturated fat

CHICKEN & VEGETABLE STIR-FRY



Chicken & Vegetable Stir-Fry image

You can't beat a stir-fry when you want a light entree that's filling and loaded with flavor. Pepper flakes give this classic combination a welcome zip. -Samuel Onizuk, Elkton, MD

Provided by Taste of Home

Categories     Dinner

Time 35m

Yield 5 servings.

Number Of Ingredients 16

4 teaspoons cornstarch
1 cup reduced-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
1 pound boneless skinless chicken breasts, cut into 1/4-inch strips
2 tablespoons olive oil, divided
1-1/2 cups fresh cauliflowerets
1-1/2 cups fresh broccoli florets
2 medium carrots, sliced
1 small sweet red pepper, julienned
1 small onion, halved and sliced
1 garlic clove, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 to 1/2 teaspoon crushed red pepper flakes
2-1/2 cups hot cooked rice
Minced fresh cilantro

Steps:

  • Combine the cornstarch, broth and soy sauce until smooth; set aside., In a large nonstick skillet or wok, stir-fry chicken in 1 tablespoon oil until no longer pink. Remove and keep warm., Stir-fry the cauliflower, broccoli, carrots, red pepper and onion in remaining oil until crisp-tender. Add the garlic, salt, pepper and pepper flakes; cook 1 minute longer., Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken; heat through. Serve with rice. Sprinkle each serving with cilantro.

Nutrition Facts : Calories 297 calories, Fat 8g fat (1g saturated fat), Cholesterol 50mg cholesterol, Sodium 670mg sodium, Carbohydrate 32g carbohydrate (4g sugars, Fiber 3g fiber), Protein 23g protein. Diabetic Exchanges

STIR-FRIED CHICKEN WITH BROCCOLI, WATER CHESTNUTS AND PEPPERS



Stir-Fried Chicken with Broccoli, Water Chestnuts and Peppers image

Provided by Food Network

Categories     main-dish

Time 40m

Yield 6 servings

Number Of Ingredients 14

3 tablespoons peanut oil
2 teaspoons minced garlic
2 teaspoons minced ginger
2 teaspoons minced green onion bottoms
1 1/2 pounds boneless, skinless chicken breasts, diced into 1-inch cubes
1 cup julienned red bell peppers
1/2 cup water chestnuts
3 cups blanched broccoli florets
1/4 cup soy sauce
2 teaspoons toasted sesame oil
3/4 cup chicken stock
4 teaspoons cornstarch slurry
Salt and pepper
Steamed rice, for serving

Steps:

  • Set a wok over high heat and add the peanut oil. Be sure to swirl the wok to get the oil to coat most of the pan. Once the oil smokes, quickly add the garlic, ginger, green onions and chicken to the wok. Saute, stirring continuously until the chicken in lightly browned, about 2 to 3 minutes. Add the red peppers and saute for another 1 minute. Add the water chestnuts and broccoli and saute for another minute. Add the soy sauce and sesame oil and reduce for 30 seconds. Add the chicken stock, slurry and season with salt and pepper. Use a paddle to toss the ingredients and be sure that the stock comes to a boil. Cook at a boil for 2 to 3 minutes, before serving over steamed rice.

CAULIFLOWER CHICKEN FRIED "RICE"



Cauliflower Chicken Fried

Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this satisfying chicken fried rice recipe.

Provided by Breana Lai Killeen, M.P.H., RD

Categories     Healthy Roasted Cauliflower Recipes

Time 35m

Number Of Ingredients 11

1 teaspoon peanut oil plus 2 tablespoons, divided
2 large eggs, beaten
3 scallions, thinly sliced, whites and greens separated
1 tablespoon grated fresh ginger
1 tablespoon minced garlic
1 pound boneless, skinless chicken thighs, trimmed and cut into 1/2-inch pieces
½ cup diced red bell pepper
1 cup snow peas, trimmed and halved
4 cups cauliflower rice (see Tip)
3 tablespoons reduced-sodium tamari or soy sauce
1 teaspoon sesame oil (optional)

Steps:

  • Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
  • Add 1 tablespoon oil to the pan along with scallion whites, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper and snow peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.
  • Add the remaining 1 tablespoon oil to the pan; add cauliflower rice and stir until beginning to soften, about 2 minutes.
  • Return the chicken mixture and eggs to the pan; add tamari (or soy sauce) and sesame oil (if using) and stir until well combined. Garnish with scallion greens.

Nutrition Facts : Calories 304.5 calories, Carbohydrate 12.2 g, Cholesterol 199.6 mg, Fat 15.5 g, Fiber 4.2 g, Protein 29.9 g, SaturatedFat 3.6 g, Sodium 590.8 mg, Sugar 4.7 g

STIR-FRIED CHICKEN WITH CAULIFLOWER AND CARROTS



Stir-Fried Chicken With Cauliflower and Carrots image

Another one from Diabetes Forecast. Serving size 1 cup; Vegetable Exchanges 2: Lean Meat Exchanges 3

Provided by TXOLDHAM

Categories     Chicken Breast

Time 45m

Yield 4 serving(s)

Number Of Ingredients 13

1 cup cauliflower floret
1 cup carrot, peeled, sliced diagoally
2 1/2 teaspoons peanut oil, divided or 2 1/2 teaspoons canola oil
2 garlic cloves, finely minced
2 teaspoons fresh ginger, peeled and grated
3 scallions, white part only, chopped
1 lb boneless skinless chicken breast
1/3 cup low-sodium low-fat chicken broth
1 tablespoon hoisin sauce
2 teaspoons soy sauce
1/2 teaspoon chili paste with garlic (optional)
2 teaspoons cornstarch or 2 teaspoons arrowroot
2 tablespoons unsalted dry roasted peanuts, coarsely chopped

Steps:

  • In a pot of boiling water add the cauliflower and carrots. Turn off the heat and let the vegetables stand for about 2 minutes. Drain and set aside.
  • Combine all the sauce ingredients and mix well to dissolve he cornstarch or arrowroot. Set aside.
  • In a large wok or heavy skillet, heat half the oil over high heat.
  • Swirl the oil around to coat the bottom of the pan. Add the garlic, ginger and scallions and stir-fry for 30 seconds. Add the chicken and continue to stir-fry for 4 or 5 minutes or until chicken is cooked through.
  • Add the cauliflower and carrots and continue to stir-fry for 2 to 3 minutes to coat the vegetables with the garlic mixture.
  • Give the sauce another quick stir and add to the pan. Cook for 1 to 2 minutes until sauce coats everything and is slightly thickened.
  • Garnish with peanuts and serve.

Nutrition Facts : Calories 215, Fat 6.7, SaturatedFat 1.2, Cholesterol 66, Sodium 335.2, Carbohydrate 9.7, Fiber 2.3, Sugar 3.3, Protein 28.5

STIR-FRIED CHICKEN & CELERY



Stir-Fried Chicken & Celery image

Stir-Fried Chicken & Celery is one of the best Chinese recipes that I know. Simple, quick, healthy, and VERY tasty, it can be prepared with ease for lunch and dinner. Did you Know? Celery was initially used as medicine in the treatment of toothache, insomnia, hypertension, anxiety, arthritis, rheumatism, and to purify the blood.

Provided by Susan Anne Dale

Categories     All Recipes | Food & Drinks,Dinner,Healthy Recipes,In Season Recipes,Lunch and Snacks

Time 23m

Yield 4

Number Of Ingredients 13

Chicken Breast: 12 oz
Celery Stalk: 2 cups
Carrots: 1 cup
Scallions: 1 Tablespoon fresh
Ginger: 1 Tablespoon
Chicken Broth: 1 cup low-sodium
Soy Sauce: 1 Tablespoon lite
Garlic: 1 Tablespoon
Cornstarch: 1 Tablespoon
Rice Vinegar: 2 Tablespoons
Vegetable Oil: 1 Tablespoon
Sesame Oil: 1/2 Tablespoon
Sesame: 1 Tablespoon

Steps:

  • Cut into strips the chicken breasts and carrots, slice the celery and scallions, mince the ginger and garlic, and toast the sesame.
  • Heat vegetable oil in a large wok or sauté pan. Add ginger, garlic, and scallions, and stir fry briefly until cooked, but not brown, about 30 seconds to 1 minute.
  • Add celery and carrots, and continue to cook gently until the celery begins to soften.
  • In a bowl, mix cornstarch with chicken broth, and add to the pan. Add rice vinegar, and bring to a boil over high heat. Lower temperature to a gentle simmer.
  • Add chicken, and stir continually for 5-8 minutes.
  • Add soy sauce, sesame oil, and sesame seeds, and mix gently. Enjoy!

Nutrition Facts : Calories 187, Fat 7.4g, SaturatedFat 1g, Cholesterol 54mg, Sodium 341mg, Carbohydrate 8.3g, Fiber 1.8g, Sugar 2.4g, Protein 19.7g

CHICKEN CAULIFLOWER "FRIED RICE"



Chicken Cauliflower

Provided by Katie Lee Biegel

Categories     main-dish

Time 20m

Yield 4 to 6 servings

Number Of Ingredients 11

1 medium head cauliflower, stem removed
3 teaspoons canola or vegetable oil
2 large eggs, lightly beaten
3 cloves garlic, minced
One 1-inch piece fresh ginger, peeled and grated
1 cup frozen mixed peas and carrots, thawed
1/4 cup thinly sliced scallions
1/4 cup plus 2 tablespoons low-sodium soy sauce, plus more for serving, optional
2 tablespoons sesame oil
2 cooked chicken breasts, diced (I used a rotisserie chicken)
Hot sauce, for serving, optional

Steps:

  • Cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until coarse in texture, like rice. This recipe uses about 4 cups of cauliflower rice. If you have any leftover, save it for another use.
  • Heat a wok or large skillet over medium-high heat. Add 1 teaspoon of the canola oil. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons canola oil. Add the garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.
  • As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Serve with hot sauce and additional soy sauce if desired.

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