Description
A low-carb, high-protein cauliflower rice chicken stir fry made in one pan in under 30 minutes. Big flavor, real vegetables, and designed to support weight loss without tasting like diet food.
Ingredients
1.5 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
1 large head fresh cauliflower, riced (about 4 cups)
2 cups broccoli florets
1 red bell pepper, sliced thin
1 cup snap peas
3 cloves garlic, minced
1 tablespoon fresh ginger, grated
3 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon oyster sauce
1 teaspoon toasted sesame oil (add off heat)
2 tablespoons avocado oil, divided
2 scallions, sliced
Sesame seeds for garnish
Instructions
1. Rice cauliflower and press completely dry on a towel for 10 minutes.
2. Cut chicken into 1-inch pieces, pat dry, season with salt and pepper. Mix sauce ingredients in a small bowl.
3. Heat pan over high heat 2 full minutes. Add 1 tbsp oil. Sear chicken undisturbed 90 seconds, flip, cook 90 more seconds. Remove to plate.
4. Add remaining oil. Stir fry broccoli and bell pepper 2 minutes. Add snap peas, garlic, ginger — cook 60 seconds.
5. Push vegetables aside. Add cauliflower rice to center, cook undisturbed 2 minutes until edges brown. Stir into vegetables.
6. Return chicken. Pour sauce over everything, toss 60 seconds. Remove from heat. Drizzle sesame oil over top.
7. Serve immediately topped with scallions and sesame seeds.
Notes
Use fresh cauliflower, not frozen — frozen releases too much water.
Do not skip drying the cauliflower rice — this is the most important step.
Add sesame oil only after removing from heat to preserve its flavor.
Reheats best in a hot skillet, not microwave.
Swap chicken thighs for breast to reduce calories by about 45 per serving.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stir Fry
- Cuisine: Asian-American
Nutrition
- Serving Size: 1.5 cups
- Calories: 310
- Sugar: 5g
- Sodium: 620mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 4g
- Protein: 34g
- Cholesterol: 120mg