The Accidental Nutritionist

3 Eaters, 1 Mission

Chicken and Broccoli Stir Fry

with Cauliflower Rice

Hands on time: 30 minutes // Time from start to finish: 35-40 minutes

(Gluten-Free, Lactose/Dairy Free, Diabetes Diet, Low Fat/Low Cholesterol, Cardiac Diet)

Ingredient List: Chicken Breast, Broccoli, Cauliflower, Tamari Soy Sauce, Toasted Sesame Oil, Ground Ginger, Garlic Powder

For the stir fry:

Chop the chicken breast into bite-size pieces and season with Tamari (gluten-free) soy sauce, ground ginger and garlic powder (also delicious with fresh!).

Chop the broccoli into bite-size pieces.

Heat wok or pan to medium high heat and add toasted sesame oil. Cook chicken until all the sides are white (no longer raw, about 7 minutes), then add broccoli and toss till bright green (another 7 minutes, or so). You may want to add a bit more of the seasoning (soy sauce, sesame oil, garlic, ginger, etc.) to make sure the broccoli is nicely seasoned. Add a bit of water if needed to keep the chicken from drying out.

For the cauliflower rice: 

If you don’t have any on hand, start this while the chicken is absorbing its seasoning.

Chop a head of cauliflower into florets or other similar-sized chunks. You’re about to food process them, so they really don’t have to be pretty. 

Steam them for about 15 or so minutes over a pot of boiling water. 

Make sure not to let the cauliflower touch the water while it’s steaming. This will introduce too much water and you will end up with mashed potatoes instead of rice. 

Once knife tender (but maybe not yet fork tender), pop ‘em in the food processor and run in spurts until you have small rice-sized chunks. 

The cauliflower rice freezes beautifully! And it doesn’t need to be cooked again before being eaten, just warmed up. 

(Pic by Charlie)
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