Easy Low Carb Chicken Fried Rice Recipe

by Mark McManus on October 23, 2008

chicken fried rice recipe Chicken 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.

Now add red bell pepper, mange tout and stir thoroughly for another 5 minutes
Then stir in the other 1/5 cup soy sauce
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’.
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

{ 11 comments }

1 Yavor October 24, 2008 at 7:32 am: Sweet! I Loooooove Chinese And, I started getting serious with cooking recently. I even participated in a reality show where you cook for other peeps

So I am gonna definitely try this out.

Thanks Mark!
2 joe October 24, 2008 at 7:56 am: Does 2/3 mins mean 2 to 3 minutes or two thirds of a minute (40 sec)? Have you tried adding more oil to up the fat content?
3 Chris October 24, 2008 at 7:57 am: Great Idea Mark, and great blog!

For the above recipe may I suggest substituting the Olive Oil for Flax, hemp or similar oil to get some of those fat burning EFAs!
4 sam.d October 24, 2008 at 8:04 am: thanks buddy keep up the good work
5 fatboymuscleman October 24, 2008 at 11:52 am: Wow! Great recipe.

But what the hell is mange tout?

It doesn’t sound good. Isn’t mange a bad thing that dogs get?

Mark, I don’t know if you like potato salad, but I read about a low carb version where you simply thaw out frozen cauliflower and use that in place of boiled potatoes. I’m going to try it sometime.
6 G Carver October 24, 2008 at 2:50 pm: This looks like a great one that I’m going to have to try this weekend! Always looking for new things to do with cauliflower.
7 Mark McManus October 24, 2008 at 3:40 pm: Thanks Yavor.
@ Joe. It’s 2 to 3 minutes
@ Chris. Thanks for that.
@ Sam. You’re welcome.
@ FBMM. lol, like skinny pea-pods. Like this:
http://www.thinkvegetables.co.uk/images_vegetable/342/200708151701408962.jpg
@ Greg. Thanks man.
Mark
8 fatboymuscleman October 24, 2008 at 3:47 pm: OK, I think we call those snow peas in the US.

I just listened to your interview on livinlavidalowcarb radio, and I liked it!
9 sam.d October 28, 2008 at 2:38 am: livinlavidalowcarb haha thats a good one haha
10 Brandon November 4, 2008 at 12:51 am: I just made this for dinner at it has to be one of the best low-carb dishes I’ve had in a long time. It was definitely a good break from the typical hunk of meat with a side of veggies, which I normally eat for dinner. I will surely add this into my dinner rotation. Thanks Mark!
11 Mark J. Lehman November 26, 2008 at 3:31 pm: Great recipe. Like FBMM, I had no idea what mange tout was, so didn’t include that. I diced up a carrot in there instead and had it for dinner last night. It was excellent!

I’ve been enjoying your blog for several months now. Keep up the great work and definitely keep the recipes coming.