chicken fried rice recipeChicken Fried Rice is one of my favorite dishes to pick up from my local Chinese take-away (only at the weekends of course).

Making a low-carb version seemed impossible until I discovered the perfect substitute for rice – grated cauliflower.

Here are the ingredients:

1 tablespoon olive oil
1/2 pound cubed, raw chicken
1 tablespoon soy sauce & another 1/5 or 35mls cup soy sauce
1/2 large red bell pepper, diced
1/4 cup mange tout, halved = 30 grams
2 cups raw grated cauliflower = 200 grams
1 egg

Low-Carb Chicken Fried Rice Recipe

Heat oil in a large skillet over medium heat. Add chicken and 1 tablespoon soy sauce and stir-fry for 5 to 6 minutes until pinkness has gone.

  1. Now add red bell pepper, mange tout and stir thoroughly for another 5 minutes
  2. Then stir in the other 1/5 cup soy sauce
  3. Lastly, add the 2 cups cauliflower and stir for 2/3 mins only – Don’t leave the cauliflower in there any longer! It will shrink and lose its ‘riceness’.
  4. Now add egg and mix through the heat through and serve immediately.

This low-carb dish is also surprisingly low in fat. That’s not to say it’s low in taste though!

Another great treat for low-carbers (AND low-fatters in this case) that packs a great deal of muscle-building protein!

Mark McManus

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