3-Meal Prep: Crispy Chicken with Chinese Styled Cauliflower Fried Rice
- LF 01 - Group 8
- Sep 8, 2017
- 2 min read
Makes – 3 meals Time needed – 30 mins
Here’s what you need:
For the ‘rice’
600g cauliflower head
2 eggs, beaten
2cm ginger, chopped
2 cloves garlic, minced
3 tbsp light soy sauce or liquid aminos
3-4 cili padi, sliced (mix this in the soy sauce above)
1 tsp sesame oil
1 tbsp extra virgin olive oil
150g mushrooms, sliced
1 red capsicum, sliced
1 yellow capsicum, sliced
For the chicken
300g chicken breast fillets
1 tsp Himalayan rock sea salt
1 whole egg, beaten
1/2 cup wholegrain flour
1 tbsp coconut oil
Here’s how you do it:
Process cauliflower head using a food processor. There are so many tutorials online that teaches you how to perfectly execute this — here’s some that I personally like – The Kitchn and Minimalist Baker. Once the cauliflower is ready, set aside.
Marinate chicken breast with salt, followed by egg and then the flour. Repeat with the rest of the chicken pieces.
On a non-stick frying pan, heat coconut oil. Place the breaded chicken on the pan and let it cook for about 5 minute per side. Make sure the fire is on low-medium. You don’t want to burn the chicken.
On a separate non-stick wok, heat olive oil. Add in spring onions, ginger and garlic and let it cook for 2 minutes. Add in ‘rice’ and soy sauce mixed with cili padi and let it cook, stirring for about 2 minutes.
Make a well in the middle of the wok and pour in beaten eggs. When it’s halfway cooked, mix it through and mix it all up with the ‘rice’. Add in veggies last and stir fry for another 2 minutes. Don’t over cook the veggies.
While doing step 4 & 5, make sure you turn over the chicken halfway through. Let it cook entirely, set aside when ready.
Once the ‘rice’ is cooled, add in 3 containers. Place chicken at the top. Sprinkle with sesame seeds and chopped spring onions.
Nutrition Information
Calories 484 Protein 45.7g Carbs 29.8g Sugar 6g Fibre 7.6g Fats 20.0g Sat Fat 7.6g
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