Cauliflower Rice Stir Fry Dinner

Cauliflower Rice Stir Fry

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Cauliflower Rice Stir Fry is a veggie packed dinner.  It’s a 30 minute meal that’s deliciously easy.  It’s a family tested and kid approved recipe.

Cauliflower Rice Stir Fry Dinner #easydinner #veggiepacked #cauliflowerrice

Cauliflower Rice Stir Fry Dinner

What’s for dinner at my house? More quick and easy yum that can be made and served in 30 minutes, which means AWESOMENESS to this mom!  This week we’re adding a cauliflower rice stir fry combo to our menu planning to help us survive the weekly sports schedule. My stir fry recipe is filled with lots of delicious, fresh, healthy vegetables in addition to the cauliflower rice that’s trending in the culinary discussions = LOVE!

I recently shared this recipe on my regular ‘Real Food Fast’ segment at WNYT News Channel 13.  I’m excited to say that this stir fry continues to be a big hit and I love sharing these veggie filled bites with my family and the communities I visit.  In fact, people who often don’t like asparagus and kids who normally don’t eat veggies have been enjoying their culinary taste testing experiences with this recipe; personally I think it’s the secret sauce that makes it.  

Below is a peek at my segment and I hope you enjoy this recipe just as much as I do, and the crew did.

 

Here is my Cauliflower Rice Stir Fry recipe in a printable version for your convenience;

Cauliflower Rice Stir Fry

Cauliflower Rice Stir Fry

Ingredients

  • 2 tablespoons canola oil
  • 2 pounds boneless, skinless chicken breast
  • 1 sweet onion
  • 1 bunch of fresh asparagus 
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 12 oz. peas and carrot combo, fresh frozen
  • 12 oz. cauliflower rice, frozen
  • 1/2 cup low sodium soy sauce
  • 1/4 cup water
  • 1/4 cup WowButter
  • 2 tablespoons honey
  • 2 cloves garlic, minced
  • 1 tablespoon ginger
  • 1 teaspoon onion powder
  • 1/2 teaspoon white pepper

Instructions

Dice the chicken into small pieces. 

Wash the peppers.  Remove the seeds and cut the peppers into thin slices.

Remove the peel from the onion, cut in half and the cut it into thin wedges.  Separate the wedges into individual strips.

In a spouted bowl or large measuring cup, whisk together the soy sauce, water, WowButter(r), honey, garlic, ginger, onion powder & white pepper.

Heat the oil in a skillet. Add the chicken and stir as it cooks over a fairly high heat.  Once it's thoroughly cooked add in the onions and asparagus.  Continue to stir the mixture over a high heat as you cook the vegetables.  Add the peppers.  Keep stirring the veggies.  Add in the peas and carrots. Don't stop stirring.  Add the cauliflower rice & continue to stir.  Add the sauce and cook for a few more minutes as you continue to stir the sauce throughout the mixture.

Once the veggies are crisp, but cooked you can FINALLY stop stirring!

Optional:  Add some cashews into the mix!

Notes

More thoughts on this Cauliflower Rice Stir Fry Recipe;

Cauliflower Rice

You can certainly make your own!  However, this is timely and it’s one of those items I often pick up in the freezer aisle at my Price Chopper/Market 32 Supermarket.  It’s a HUGE time saver to purchase it frozen.

WOWButter® 

WOWButter® is a peanut and tree nut free peanut butter alternative.  It’s absolutely delicious.  You can make this recipe with peanut butter, but we prefer it with WOWButter® = true story!

Asparagus

Did you know that the best way to prep asparagus is to rinse it.  And, then find the spot where it naturally snaps off starting at the bottom and working your way up the stalk?  The bottom portion is often tough and stringy.  When you remove that before cooking it leaves you with the sweeter, delicious part of the vegetable.  

If you are feeding a large crew, like me, you can make the recipe s-t-r-e-t-c-h by cutting the remaining part of the asparagus, after you’ve removed the tough end, in halves or thirds depending on the size of the stalk.  Cutting vegetables in smaller portions tends to bulk up a recipe and evenly distribute the vegetables throughout.

Want more cauliflower, veggie packed yum to try?  Check out my cauliflower nuggets.  They are delish!

Homemade Cauliflower Nuggets

Cauliflower Nugget Recipe Link

Cheers to easy, but delicious meals!

P. S. Nutritional Benefits of Cauliflower

Cauliflower is a cruciferous vegetable.  Cauliflower is filled with nutrients, fiber and antioxidants.  Learn more by clicking here.

5 Comments on “Cauliflower Rice Stir Fry Dinner”

    1. So…the long way is to do it yourself (ie making cauliflower rice), the quicker version is purchasing it made in the freezer aisle along with the other veggies.

      It’s delish and versatile!

  1. Pingback: Homemade Cauliflower Nuggets Kid Tested and Approved

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