Chicken Fried Cauliflower Rice - Cooking Demo

Every month, GBMC holds a Facebook Live cooking demonstration featuring healthy recipes from The Sleeved Chef, Michael Salamon. Michael graduated from the Culinary Institute of America and is passionate about “teaching cooking techniques and recipes to pre- and post-operative bariatric patients.” He had a type of bariatric surgery known as a sleeve gastrectomy in September 2016 and enjoys sharing his knowledge of cooking with fellow weight loss patients. Co-hosting the demonstration with him is Jana Wolff, RD, LDN, Director of Nutrition for GBMC’s Comprehensive Obesity Management Program, where Michael was treated.

Ingredients

4 oz chicken breast, thinly sliced

1 cup of cauliflower rice

1 yellow onion, small diced

1 carrot, small diced

2 celery stalks, small diced

2 cloves of garlic, minced

1 egg

1 tsp sesame oil

1 tbsp low-sodium soy sauce

Instructions

Cauliflower Rice

1. Cut one head of cauliflower into florets.
2. Place the florets into a food processor and blend until cauliflower is riced.
3. Stop processor, remove lid and stir to promote consistent size and texture
4. Remove cauliflower rice from food processor and reserve

Other Ingredients

1. Small dice onion, carrots, and celery; place on a plate
2. Mince ginger and garlic; place on a plate
3. Butterfly the chicken breast and thinly slice it into 1/4" strips
4. Place 1 tsp of sesame oil in a cast iron pan on medium heat
5. Add onion, carrots, celery, ginger and garlic to the pan; season with salt and pepper
6. Sauté vegetables until tender, about 2 minutes
7. Place chicken in the pan and season with salt and pepper
8. Sauté chicken for 3-4 minutes until fully cooked
9. Add cauliflower rice to pan, season with salt and pepper
10. Sauté cauliflower rice for 1-2 minutes until tender
11. Add soy sauce and cook for an additional minute
12. Slice green onions on a bias and place into pan
13. Serve immediately in a bowl

Watch the Chicken Fried Cauliflower Rice cooking demonstration here.

Nutrition Information


Recipe yields 1 serving

Calories: 330

Total Fat: 13g

Saturated Fat: 3g

Cholesterol: 235mg

Sodium: 820mg

Protein: 37g

Carbohydrate: 18g

Recipe courtesy of Michael Salamon, The Sleeved Chef.