Chicken And Cauliflower Stir Fry Recipes

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STIR-FRIED CHICKEN WITH BROCCOLI OR CAULIFLOWER



Stir-Fried Chicken with Broccoli or Cauliflower image

This is the model recipe for making stir-fried chicken with firm vegetables, those that must be parboiled before stir-frying. The extra step sometimes saves time and always helps you pinpoint doneness. But if you want to cook everything in one pan, cut the broccoli into small bits (1/2 inch or so) and start the recipe at Step 2. Serve with white or brown rice.

Provided by Food Network

Categories     main-dish

Time 30m

Yield 4 servings

Number Of Ingredients 11

1 1/2 cups white rice
Salt and pepper
1/2 head broccoli or cauliflower, cut into 1-inch slices
4 tablespoons good-quality peanut or vegetable oil
1 onion, diced
1 to 2 tablespoons grated or chopped fresh ginger
4 cloves garlic, chopped (about 2 tablespoons)
1 pound boneless chicken breasts or thighs, cut into 1/2-to 3/4-inch chunks or thin slices and blotted dry
2 tablespoons soy sauce
4 scallions, white and light green parts only, chopped (about 1/2 cup), plus more for garnish
1/2 cup chicken or vegetable stock, white wine or water

Steps:

  • Add the rice to a small saucepan and rinse until the water is no longer cloudy. Add enough water to cover the rice by 1 inch and add a pinch of salt. Bring to a boil over high heat, then simmer until "craters" form in the rice, about 10 minutes. Lower the heat all the way and cover until ready to serve.
  • Bring a large pot of water to a boil, salt it and cook the broccoli until it just loses its rawness, 8 to 10 minutes. Drain, then run under cold water to stop the cooking. Chop into bite-size pieces.
  • Put a large skillet over high heat. Add 2 tablespoons oil, swirl it around and immediately add the onions, ginger and garlic and cook until the onion begins to brown and the garlic is fragrant, about 5 minutes. Remove the onion mixture to a plate. Add 1 tablespoon oil to the pan, then add the broccoli in an even layer and cook until it begins to brown, tossing occasionally, 3 to 5 minutes. Remove the broccoli to the plate with the onion mixture.
  • Add the remaining 1 tablespoon oil to the pan, then add the chicken. Raise the heat to high, stir the chicken once, and let it sit for 1 minute before stirring again. Continue cooking, stirring occasionally, until the chicken has lost its pink color, 3 to 5 minutes.
  • Return the vegetables to the pan and toss once or twice. Add the soy sauce and scallions and toss again. Sprinkle with salt and pepper, then add the stock and cook, stirring and scraping the bottom of the pan, until the liquid is reduced slightly and you've scraped up all the bits of chicken, about 30 seconds. Garnish with more scallions and serve over the rice.

SKINNY CHICKEN FRIED CAULIFLOWER RICE



Skinny Chicken Fried Cauliflower Rice image

Even people who don't like cauliflower will be amazed at how authentic and DELICIOUS this SKINNY version of chicken fried rice tastes!! Easy, ready in 15 minutes, and so much HEALTHIER than calling for takeout!!

Provided by Averie Sunshine

Categories     30-Minute Meals

Time 20m

Number Of Ingredients 10

2 tablespoons sesame oil
2 tablespoons canola or vegetable oil
1.25 pounds boneless skinless chicken breasts, diced into bite-sized pieces
16 ounces cauliflower rice (or pulse enough cauliflower in your food processor for 4 cups, about 1 large head cauliflower)
1 1/2 cups frozen peas and diced carrots blend (I don't thaw and use straight from the freezer), or more to taste
3 green onions, trimmed and sliced into thin rounds, plus more for garnishing if desired
3 garlic cloves, finely minced
3 large eggs, lightly beaten
1/3 cup low-sodium soy sauce, or to taste
salt and freshly ground black pepper, optional and to taste

Steps:

  • To a large skillet, add the oils, chicken, and cook over medium-high heat for about 5 minutes, flipping intermittently so all sides cook evenly. Cooking time will vary based on thickness of chicken breasts and sizes of pieces.
  • Remove chicken with a slotted spoon (allow oils and cooking juices from chicken to remain in skillet) and place chicken on a plate; set aside.
  • Add the cauliflower, stir to combine with existing oil (add a couple extra tablespoons if desired), and allow cauliflower to cook for about 4 minutes, or until slightly softened.
  • Add the peas, carrots, green onions, and cook for about 2 minutes, or until vegetables begin to soften, stir intermittently.
  • Add the garlic and cook for 1 minute, stir intermittently.
  • Push vegetables to one side of the skillet, add the eggs to the other side, and cook to scramble, stirring as necessary, about 90 seconds.
  • Add the chicken, slowly and evenly drizzle with soy sauce, and stir to combine.
  • Taste to check for seasoning balance and if desired, add salt or pepper, to taste.
  • Optionally garnish with green onions and serve immediately.

Nutrition Facts : Calories 337 calories, Carbohydrate 12 grams carbohydrates, Cholesterol 173 milligrams cholesterol, Fat 15 grams fat, Fiber 4 grams fiber, Protein 38 grams protein, SaturatedFat 3 grams saturated fat, ServingSize 1, Sodium 717 grams sodium, Sugar 4 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 11 grams unsaturated fat

CHICKEN & VEGETABLE STIR-FRY



Chicken & Vegetable Stir-Fry image

You can't beat a stir-fry when you want a light entree that's filling and loaded with flavor. Pepper flakes give this classic combination a welcome zip. -Samuel Onizuk, Elkton, MD

Provided by Taste of Home

Categories     Dinner

Time 35m

Yield 5 servings.

Number Of Ingredients 16

4 teaspoons cornstarch
1 cup reduced-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
1 pound boneless skinless chicken breasts, cut into 1/4-inch strips
2 tablespoons olive oil, divided
1-1/2 cups fresh cauliflowerets
1-1/2 cups fresh broccoli florets
2 medium carrots, sliced
1 small sweet red pepper, julienned
1 small onion, halved and sliced
1 garlic clove, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 to 1/2 teaspoon crushed red pepper flakes
2-1/2 cups hot cooked rice
Minced fresh cilantro

Steps:

  • Combine the cornstarch, broth and soy sauce until smooth; set aside., In a large nonstick skillet or wok, stir-fry chicken in 1 tablespoon oil until no longer pink. Remove and keep warm., Stir-fry the cauliflower, broccoli, carrots, red pepper and onion in remaining oil until crisp-tender. Add the garlic, salt, pepper and pepper flakes; cook 1 minute longer., Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken; heat through. Serve with rice. Sprinkle each serving with cilantro.

Nutrition Facts : Calories 297 calories, Fat 8g fat (1g saturated fat), Cholesterol 50mg cholesterol, Sodium 670mg sodium, Carbohydrate 32g carbohydrate (4g sugars, Fiber 3g fiber), Protein 23g protein. Diabetic Exchanges

CHICKEN AND CAULIFLOWER RICE SOUP



Chicken and Cauliflower Rice Soup image

Sometimes you need the comfort and healing power of chicken noodle soup but could do without the noodles. For those times, there's this herby and aromatic soup featuring fresh ginger, jalapeño, green onion, basil and cilantro, and made complete with tender chunks of chicken thighs and a rich chicken broth. In place of noodles, this soup features cauliflower rice-find it in the freezer section of your grocery store. This cruciferous vegetable does double duty here by making a satisfying textural substitute for the rice or noodles you might normally add to your chicken soup, while also adding some healthful benefits-cauliflower is loaded with nutrients, fiber, vitamins and potassium. The final twist in this soup recipe is the tablespoon of soy sauce stirred in at the end for extra savory flavor that'll have you coming back for a second bowl! So next time you need to heal your body or soul, do it with the help of this non-traditional but just-as-soothing chicken soup!

Provided by Betty Crocker Kitchens

Categories     Entree

Time 1h

Yield 4

Number Of Ingredients 18

4 teaspoons vegetable oil
1 1/4 lb boneless skinless chicken thighs, cut into 1/2-inch pieces
1/2 teaspoon toasted sesame oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 package (8 oz) white mushrooms, sliced (about 2 1/2 cups)
4 green onions, sliced, white parts and green parts separated
1 tablespoon finely chopped fresh gingerroot
2 teaspoons finely chopped garlic
2 teaspoons seeded, finely chopped jalapeño chile
1 large carrot, halved lengthwise and thinly sliced (about 1 cup)
1 carton (32 oz) Progresso™ reduced sodium chicken broth
1 package (10 oz) frozen riced cauliflower
1 tablespoon soy sauce
1/4 cup coarsely chopped fresh basil
1/4 cup coarsely chopped fresh cilantro
Lime wedges, if desired
Sliced jalapeño chiles, if desired

Steps:

  • In 5-quart Dutch oven, heat 2 teaspoons of the vegetable oil over medium-high heat. Toss chicken with sesame oil, 1/4 teaspoon of the salt and the black pepper. Add chicken to Dutch oven; cook 6 to 8 minutes, stirring once, until chicken is browned. Using slotted spoon, transfer mixture to bowl; cover to keep warm.
  • Reduce heat to medium. Add remaining 2 teaspoons oil to Dutch oven. Add mushrooms and remaining 1/4 teaspoon salt; cook 4 to 5 minutes, stirring occasionally, until mushrooms are tender and starting to brown. Add white parts of onion, gingerroot, garlic, chopped jalapeño and carrots to Dutch oven; cook over medium heat 2 to 3 minutes, stirring frequently, until vegetables are starting to soften and are fragrant.
  • Stir in broth; heat to boiling. Stir in chicken and cauliflower; return to boiling. Reduce heat; simmer uncovered 6 to 8 minutes, stirring occasionally, until cauliflower is tender. Stir in soy sauce and green parts of onion; divide among serving bowls.
  • Garnish with basil and cilantro.

Nutrition Facts : Calories 290, Carbohydrate 10 g, Cholesterol 135 mg, Fiber 3 g, Protein 34 g, SaturatedFat 3 g, ServingSize 2 Cups, Sodium 1150 mg, Sugar 4 g, TransFat 0 g

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