Chicken Cauliflower Fried Rice Recipe

Hey Squadies!

If you’re a parent trying to stay healthy, here’s a health hack that keeps calories down, protein up, and saves you time because making elaborate meals with kids isn’t easy. Brodie and I have a delicious recipe that will satisfy your hunger and keep you coming back for more! Say hello to our Chicken Cauliflower Fried Rice Recipe, packed full of protein, low-calorie, and easy to prep; this recipe will keep you running back for more!

Being a parent is a full-time job, and finding the time to make nutritious meals can be challenging. Between school drop-offs, extracurricular activities, and managing household chores, it's easy to resort to quick, less healthy meal options. But what if I told you that you can prepare a healthy, protein-packed meal that your kids will love, all while keeping your time and effort to a minimum?

P.S. For more recipes like this and free workout programs, try the LEANSQUAD App free for 30 days by clicking here!

WHY THIS RECIPE WORKS FOR BUSY PARENTS

This Chicken Cauliflower Fried Rice recipe is a game-changer for busy parents. It’s SUPER QUICK to make, way healthier than takeout, unbelievably tasty, and a meal that you can literally eat a massive amount of without all the excessive calories!

One of the best hacks for saving time and still eating healthy is to use frozen cauliflower rice and frozen veggies. Not only do these options cut down on prep time, but they also keep costs lower and are equally as nutritious as fresh produce.

Using frozen cauliflower rice and veggies means you don't have to spend time washing, chopping, and preparing your ingredients. You can just grab what you need from the freezer and get cooking. This is especially helpful on those busy weeknights when you need to get dinner on the table fast.

BENEFITS FOR PARENTS

This meal is massive, TASTY, easy, and filling. So my message to anyone struggling to make a change is to stop focusing on restriction and start focusing on healthier alternatives that will fuel you and transform you!

More often than not, when people think of weight loss, they think of "eat less food," but the reality is when you start eating the right foods, you'll actually get to eat more than ever before WHILE losing weight and feeling good!! Remember, eating MORE NUTRIENT-DENSE FOODS is the key to losing more.

This is true because many of the nutrient-dense foods contain LESS OVERALL calories yet provide us with so much more nutrients. This means our metabolism will function better, our energy levels will be higher so we can perform better, and our mental health will improve all while enjoying the foods we eat.

It can seem strange to eat so many calories when you've been told all your life that the only way to lose weight is to follow a low-calorie diet. It may even be counterintuitive—scary even—but to get LEANER and stronger, all you need is to increase your calorie intake the right way!!

Remember, moderation is KEY:

• Eat enough protein throughout the day.

• Refuel and rehydrate properly after hard training sessions.

• Eat plenty of whole fruits, vegetables, and grains.

This is the PERFECT meal to do all of that. You can make a massive amount of this chicken fried rice while knowing you are getting all the protein and nutrients you need to achieve your weight loss goals. You are also going to make your taste buds very happy which is extra important when trying to transform because no one can stick to a boring, bland restrictive diet!

Servings: 2

Preparation time: 5-10 minutes

Cooking time: 30-35 minutes

Meat eater, Gluten-free, Dairy Free

LEANGREDIENTS

• 1 bag cauliflower rice (fresh or frozen)

• 1/2 white onion, diced

• 1 cup carrots, diced

• 2 tbsp sesame oil (separated)

• 1/2 tbsp olive oil

• (8-10 oz) chicken breast or 1 shredded whole chicken (this is our fav. It saves you time and makes prep super easy)

• 2 tbsp soy sauce*

• 1 egg

• Green onion, sliced (optional)

LEANSTRUCTIONS

1. In a large skillet over medium heat, add 1 tbsp of sesame oil.

2. Once heated, add carrots and onions. Cook until softened.

3. In a separate pan, heat up olive oil and cook cauliflower rice until softened.

4. As it cooks, bake chicken in the oven at 450F for about 20 minutes or until fully cooked (or shredded pre-cooked full chicken).

5. Add cauliflower rice into the carrot and onion pan, and mix well.

6. Create a little space in your pan and pour the remaining sesame oil. Crack the egg into the pan and scramble. Mix into the rest of the rice.

7. Take chicken out of the oven, shred, and add to the rice. Add soy sauce on top. Mix well.

8. Plate and top with green onions.

**Use gluten-free soy sauce for gluten-free options

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