Thursday, May 1, 2014

Teriyaki Chicken with Faux Fried Rice

Chicken fried rice that is absolutely guilt free, low-carb, low-sugar, and definitely hits the spot when you are craving Chinese food! Oh and it's only about 320 calories per serving. The following recipe makes enough for 3, or 2 if you eat like my husband. 

What you'll need: 
2 boneless skinless chicken breasts
1/2 cup low sodium soy sauce 
1/2 cup water
1/4 cup zero calorie sweetener 
1 tbsp Splenda brown sugar (optional)
1 tsp grated or finely chopped ginger. Grated will be less intense so depends on how much you like ginger 
3 cloves garlic, grated or finely chopped, again depending on your taste for garlic 
1 cup peeled and chopped carrot (about 2 medium size carrots) 
1/2 cup defrosted frozen peas
1 head cauliflower 
1 scrambled egg (optional)

Step 1: Make your sauce.

In a medium sauce pan combine the soy sauce, water, sweetener, brown sugar, ginger, and garlic. Bring to a simmer and let it reduce by about half. It'll look something like this 

Step 2: Cut your chicken into bite size pieces and trim away any fat. 

Step 3: Once your sauce is reduced, remove it from heat. Heat a large saute pan and add the chicken to the pan over high heat. Pour on half of the sauce. Reserve the remaining sauce. 

Step 4: While your chicken is cooking, about 5-6 minutes, chop up your cauliflower. I'm not going to lie, this part was a bit messy. If you have a ricer you might be better off throwing your cauliflower through that. I think that would give you a better "rice" texture overall. It works out fine by chopping too, but it tends to fly around a bit. Be warned. 

From this ... this!
Step 5: When your chicken is firm to the touch remove it from the pan. Then into the SAME pan add your vegetables. You want them to soak up that yummy flavor. Add about 1/2 cup water and cover. Allow to simmer for about 15 minutes. This softens the carrots just enough so they still have some crunch. No one likes mushy carrots.

Step 6: Remove the lid and add the rest of your reserved sauce. Stir to combine. Allow to simmer uncovered for another 5 minutes or until most of the liquid is absorbed. If you wanted to add a scrambled egg, now would be the time. When you're done it'll look something like this. Looks like real fried rice, right? 

Step 7: Serve the chicken on top of the cauliflower rice and dig in! 

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