Chicken and Cauliflower Stir Fry
Total Calories per Serving:
206
Fat Calories per Serving:
102
Percent Fat Calories per Serving:
49.51%
Portion -
2 cups
Recipe serves four
Ingredients
1 ½ tbl of peanut oil
4 oz boneless chicken breast fillets
cooking spray blast
1 medium head of cauliflower, grated on the large end of a grater to yield 4 cups
1/2 cup of diced onions
1 tbl of chopped or minced garlic
1 cup of frozen green peas boiled for 5 to 7 minutes, then drained
3 to 4 tbls teriyaki or soy sauce
2 eggs, beaten (optional)
table salt to taste
Directions
Prepare chicken breast: Preheat a small nonstick skillet over medium heat. Add cooking spray. Brown chicken breasts on both sides for a total of 15 minutes. Then cut chicken into cubes and set aside.
Preheat a large skillet or wok over medium heat. Add oil. When oil begins to sizzle, add onions and garlic. Saute onions and garlic for one minute.
Add grated cauliflower and mix with onions and garlic. Add salt and stir. Fry for five minutes, mixing constantly. Add soy or teriyaki, green peas and chicken. Mix well.
Push cauliflower to one side of pan. Add the beaten egg on the clean side of the pan. Scramble egg, then mix with the cauliflower, Remove from heat and serve.
Serving Suggestions
Serve with CLD homemade duck sauce.
| Nutrition Data |
| Serving Size |
2 cups |
| Total Calories |
206 |
| Calories from Fat |
102 |
| % Daily Value |
| Total Fat Grams |
10 |
15.77% |
| Saturated Fat Grams |
2 | |
| Trans Fat Grams |
0 | |
| Polyunsaturated Fat Grams |
3 | |
| Monounsaturated Fat Grams |
3 | |
| Cholesterol MG |
122 | |
| Sodium MG |
1127.5 | |
| Total Carbs |
13 |
4.33% |
| Fiber Grams |
3 | |
| Sugar Grams |
5 | |
| Protein Grams |
14.25 |
|
| 