⏱ 25 min totalCauliflower Chicken Fried Rice
Per 1 serving · 382 g · 7 ingredients
of a 2,000 cal day
- Protein23g33% of calories
- Carbs20g29% of calories
- Fat12g38% of calories
- ✓ Protein-dense
At a glance
One serving of Cauliflower Chicken Fried Rice (382 g) has 269 calories, with 23 g of protein, 20 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (38% of calories). It is high in protein (46% DV), dietary fiber (24% DV) and Vitamin A (21% DV). Keep an eye on sodium and cholesterol, which provide 28% and 45% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Dietary fiber24%
- Vitamin A21%
- Vitamin C122%
- Vitamin K29%
- Riboflavin (B2)29%
Good source of
10–19% of the daily value
- Thiamine19%
- Vitamin B1214%
- Magnesium17%
- Zinc15%
- Copper17%
Watch
20%+ of the daily value
- Sodium28%
- Cholesterol45%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup chopped, Cauliflower
½ tbsp Sesame oil
2 oz Chicken breast
¼ cup Mixed vegetables
⅛ medium Onion
½ large Egg
½ tbsp Tamari soy sauce
Directions
- 1
Blend cauliflower florets in a food processor until they resemble small grains of rice. Set aside.
- 2
Heat a wok or large skillet over medium-high heat. Add 1 tablespoon of sesame oil and diced chicken. Sauté for 4-5 minutes, tossing throughout.
- 3
Push chicken to one side of the pan. Add onion and mixed vegetables, adding more sesame oil if needed. Sauté for 4-5 minutes.
- 4
Push mixture to the edges of the pan. Add the remaining sesame oil to the center, then add the egg. Scramble and cook just until set.
- 5
Add in the cauliflower rice. Toss everything together and cook for 2-3 minutes. Season to desired taste and serve with soy sauce.
Vitamins & minerals
Amounts for 1 serving (382 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 187 μg | 21% |
| Vitamin C | 110 mg | 122% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 34 μg | 29% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 8 mg | 47% |
| Vitamin B6 | 1 mg | 70% |
| Folate (B9) | 159 μg | 40% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 3 mg | 55% |
| Choline | 219 mg | 40% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 83 mg | 8% |
| Iron | 2 mg | 29% |
| Potassium | 1,022 mg | 22% |
| Magnesium | 69 mg | 17% |
| Phosphorus | 313 mg | 45% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 17% |
| Manganese | 1 mg | 23% |
| Selenium | 22 μg | 41% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 0.2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 44 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.5 μg | — |
Burning 269 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Cauliflower Chicken Fried Rice?
One serving of Cauliflower Chicken Fried Rice (1 serving) has 269 calories, which works out to 70 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Cauliflower Chicken Fried Rice high in protein?
Yes. It has 23 g of protein per serving, and 33% of its calories come from protein (8.6 g of protein per 100 calories).
Is Cauliflower Chicken Fried Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cauliflower Chicken Fried Rice?
655 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cauliflower Chicken Fried Rice?
4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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