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  1. Chicken Fried Cauliflower “Rice”

Chicken Fried Cauliflower “Rice”

00:30:00 4 servings, 1-1/2 cups (375 mL) each
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4 servings, 1-1/2 cups (375 mL) each

Make this “fried rice” recipe without rice using cauliflower as the “rice component.” This recipe’s secret ingredient is sun-dried tomato dressing, adding a bit of zing to tantalize those taste buds.

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What You Need

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Make It

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  • Use pulsing action of food processor to process half the cauliflower into 1/4-inch pieces. (Do not process until smooth.) Spoon into medium bowl. Repeat with remaining cauliflower.
  • Heat 1/4 cup dressing in large nonstick skillet on medium-high heat. Add carrots; cook 2 min., stirring frequently. Add chicken; cook and stir 3 min. or until no longer pink. Add cauliflower and water; cook 5 min. or until cauliflower is crisp-tender, stirring constantly. Stir in peas; cook and stir 2 min. or until heated through.
  • Add remaining dressing and onions; mix well.


Substitute boneless pork tenderloin for the chicken.

Serving Suggestion

For added flavour, serve with lemon wedges.

Small Changes Add Up

Cauliflower makes a great rice substitute in this delicious dish. It also helps make each serving high in fibre and an excellent source of vitamin C.


  • 4 servings, 1-1/2 cups (375 mL) each

Healthy Living

  • Healthy Living

Diet Exchange

  • 3 Meat & Alternatives
  • 1 Fats

Nutritional Information

Serving Size 4 servings, 1-1/2 cups (375 mL) each
Calories 250
% Daily Value
Total fat 7g
Saturated fat 1g
Cholesterol 65mg
Sodium 480mg
Carbohydrate 17g
Dietary fibre 5g
Sugars 8g
Protein 30g
Vitamin A 35 %DV
Vitamin C 120 %DV
Calcium 6 %DV
Iron 15 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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