4 tablespoons olive oil, divided
1 diced red bell pepper
1/2 medium diced onion
2 cups finely chopped carrots
3 cups chopped cabbage
1 small chopped zucchini
1 cubed skinless, boneless chicken breast
1 head of roughly chopped cauliflower
2 tablespoons minced garlic
2 tablespoons lower-sodium soy sauce
1/8 teaspoon ground ginger
1/4 cup chopped green onions
Salt and pepper to taste
1/2 teaspoon crushed red pepper

6, 1-cup servings


Heat 2 tablespoons of olive oil in a large, lidded skillet or wok over medium-high heat. Add bell pepper, onion, and carrots. Cook, stirring occasionally, until crisp­tender, about 5 minutes. Add cabbage and zucchini to pepper mix. Cook, stirring occasionally, about 5 minutes. Heat 1/2 tablespoon of olive oil in a second large skillet over medium-high heat. Add chicken and cook, turning occasionally, until no longer pink, about 5 minutes. Transfer chicken to skillet with vegetable mixture. Place cauliflower into a food processor. Pulse until the mixture resembles rice. Heat 1/2 tablespoon of olive oil in a skillet over medium-high heat. Add garlic and cook about 15 seconds; add cauliflower. Cook, stirring occasionally, 2 minutes. Transfer to vegetable skillet, and stir to combine. In a small bowl, combine soy sauce, ginger, 1 tablespoon of olive oil, green onions, salt, pepper, and crushed red pepper. Add to cauliflower mixture. Cook, stirring until well mixed and heated through.

Nutritional Analysis: 
180 Calories
10 g fat
1.5 g saturated fat
15 mg cholesterol
270 mg sodium
16 g carbohydrate
5 g fiber
7 g sugars
0 added sugars
8 g protein

Chicken and Fried Cauliflower Rice

Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences 
University of Kentucky, Dietetics and Human Nutrition Students

September, 2019

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