Posted by on Feb 20, 2011 in Recipes, Side Dishes

Chicken Fried Rice (um….I meant cauliflower)

So this is a recipe for Chicken fried rice. But it doesn’t contain any rice. Not that rice is a bad kind of food, but there are certainly better things out there.

Warning: incoming rant.

I’m sure at some point you have all heard of the glycemic index, fiber, nutrition data, and inflammatory or anti-inflammatory properties of food.

Over the last decade, scientists have been showing us how these important facts about our food are affecting our bodies long-term.

For example, eating foods that lower our bodies inflammatory response have been shown to reduce our likelihood of certain chronic illnesses. And they are showing logical links to the progression of these illnesses. Inflammation = bad.

Also, eating foods that lower our glycemic response also prevents an array of chronic health illnesses like diabetes and coronary heart disease. Its true.

Glucose spikes = bad.

(Sorry for the bad graphics, I’m a visual person. You get the idea, right?)

Besides, its not all about calories, carbs, fat and protein. But they play a big part too.

Lets just take rice, for example.

1 cup of white rice contains:
242 calories
0 g fat
53g carbohydrates
1g fiber
4g protein

Its scores a 29 on the glycemic index, and has an inflammation factor of -184 (its moderately inflammatory).

Its really not a bad food. But lets just see how it compares to cauliflower.

1 cup of cauliflower contains:
25 calories
0g fat
5g carbohydrates
3g fiber
2g protein

It scores a 2 on the glycemic index, and has an inflammation factor of 18 (its a mild anti-inflammatory).

Quite the difference if you ask me.

So lets review: look for foods that are anti-inflammatory, lower in glycemic response, high in fiber, low in fat. Hey, I bet you didn’t know that! (That was for you, Nick)

Okay okay, back to the recipe. Here’s an easy way to make chicken fried cauliflower.

Hint: It tastes just like chicken fried rice. But much, much healthier.

Yes I still used soy sauce and oil. Some things are well…. essentials. :)

Begin with a whole head of cauliflower.

Cut it up into chunks.

Cut the woody stems off and start chopping away.

This is still too big.

This is closer.

Next assemble the flavor enhancers.

And get some chicken out. I was lazy and used some frozen already made chicken. Don’t judge me.

Begin by heating a wok on high heat with a drizzle of canola oil. Throw in 2 cloves of minced garlic.

Add the chicken and saute until its warmed thougth. (You can totally throw in raw chicken, just cook it during this step). Add a few shots of soy sauce to the chicken while its cooking.

Once the chicken is done, remove it from the wok and set aside.

Next add the eggs, and another shot of soy sauce. It will look really freaky. Scramble on!

When the eggs are cooked, remove them to the plate with chicken while you cook the vegetables.

Add another drizzle of oil to the wok. This time add in 1 tsp of sesame oil too. Next add another glove of garlic and the cauliflower. If you have a small wok/pan you might have to do this in batches. My amazing husband bought me this Calphalon wok for our anniversary a couple years ago. Its pretty much my second favorite pan (first is my cast iron skillet).

You want some of the cauliflower to get fried and crunchy, and you want the rest to cook and get a little softer. Add more soy sauce (be liberal!) and a dollop of chili garlic sauce now too.

Reduce heat to medium, and put on the lid so the cauliflower will cook. Keep the lid on for 5-7 minutes.

(If you can look past my incredibly dirty stove top that would be great. Yikes, just pretend this is your house and you are too hungry to notice )

We’re ready to finish it off. Add chopped green onions, the chicken and eggs back into the wok. Crank up the heat and get it all combined and happy.

Now is the time to taste and make sure its got enough salt and spice. Add more soy sauce or chili garlic if needed.

Serve it up! You can serve this as a side or as a main dish. I like to douse mine in duck sauce at this point and go to town!


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