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Chicken Fried Double Rice

This is a hearty E meal secretly disguised with a veggie your family won’t even know about! Riced cauliflower is mixed with regular brown rice for double the rice! This makes this meal kind to your blood sugar and super health-promoting all at once. This makes you feel as if you have a lot of hearty rice on your plate, but almost half of it is a veggie and not a grain. Nobody is the wiser . . . just healthier! This recipe is a family-serve recipe that feeds 6 to 8 people. This recipe is found in the "Speedy Skillet Meals" section on page 53 of the Trim Healthy Table Cookbook.

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Cooking Method:
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Courses: ,
Servings: 6
Description

This is a hearty E Meal secretly disguised with a veggie your family won’t even know about! Riced cauliflower is mixed in with regular brown rice for double the amount of rice! This makes this meal kind to your blood sugar and super health-promoting all at once. Mixing in cauli rice like this helps lower the impact of carbs on the amount of insulin your body has to make. Nobody is the wiser . . . just healthier!  This recipe is found in the Trim Healthy Table Cookbook.

Multiple Serve Recipe~ Serves 6

Ingredients
  • 3/4 cup egg whites (carton or fresh)
  • TH Mineral Salt (to taste)
  • black pepper (to taste)
  • TH Nutritional Yeast (to taste)
  • 1 Tbs toasted sesame oil
  • 1/2 cup peas (frozen)
  • 1 medium carrot (finely chopped)
  • 10 - 12 oz frozen riced cauliflower
  • 3 - 4 green onions (finely diced)
  • 2 - 3 cloves garlic (minced)
  • 3/4 - 1 lb chicken breast (boneless, skinless; thawed if frozen, cut into 1/4 inch pieces. easily and quickly done with kitchen shears)
  • 1 1/2 - 2 cups brown rice (pre-cooked)
  • 3 Tbs soy sauce
  • red pepper flakes (optional)
Instructions
  1. 1
    Heat a large skillet over medium-high. heat and spray with coconut oil. Pour the egg whites into the pan and season with a sprinkle of salt, pepper, and Nutritional Yeast. Let the egg whites sit for a couple minutes until they set. Once set, turn the whites over, then chop into pieces. Remove from the skillet and set aside.
  2. 2
    Increase the heat under the skillet to high and add ½ (1½ teaspoons) of the sesame oil. Add the peas, carrots, riced cauliflower, green onions, and garlic. Season with a sprinkle of salt and pepper and toss in the hot oil for 3 to 4 minutes.
  3. 3
    Push all the veggies to one side of the pan, add the remaining 1½ teaspoons sesame oil to the other side of the pan, and add the chicken pieces. Sprinkle lightly with salt and pepper and cook without stirring for 2 minutes, then flip and allow to cook on the other side for another 1 to 2 minutes.
  4. 4
    Return the egg whites to the skillet and add the brown rice and soy sauce. Reduce the heat to medium and toss all the ingredients for another couple minutes. Taste and add red pepper flakes (if using) and more seasonings or soy sauce if desired to “own it.
Note

MAKE A FAMILY MEAL: For the weight loss plan, this is fantastic all on its own in a bowl. Or add a side salad with a lean, E friendly dressing to get even more veggies in. Family members needing Crossovers need more fat so they can simply use a fattier dressing and grated cheese on their salad or a pat of butter or more sesame oil in their fried rice.

Read it online: https://trimhealthymama.com/recipe/chicken-fried-double-rice/