Ideal Protein: foodie recipes, and tips for success!
Visit me at:
  • Home
    • About
  • IP Daily Life
  • Inspire Others
  • IP Makeover
  • IP Savory
  • Ideal Protein Blog
  • IP Sweets

Asian inspired:  Sweet Onion Chicken & Broccoli with Cauliflower Fried "Rice"

1/20/2014

8 Comments

 
Picture
I made this last night when I was "over" my normal IP dinners. I have about ten more pounds to lose before I phase off, and keeping motivated with fun recipes has been a bit of a challenge. Well, I decided to go  through all my IP Food Journals, at this point I'm approaching month 6, so I had quite a few journals to look at. It's neat to see where I started, and where I am at today. In my journal, I always have included my mood, weight and appetite, as well as if I felt any triggers. It's a good practice to get into if your on the IP diet, as it can give you a baseline to measure against. I digress, anyway.... I noticed that I have gone through "phases" while on this diet, and no I'm not talking : Phase 1, Phase 2, etc. At first when I started IP, I seemed to eat chicken and bell pepper stir-fry almost everyday. Then I moved onto  shrimp and spinach (see my post here), then I went on a long phase of burgers with spinach and fried egg (see my post here). Anyway, I noticed that I completely forgot about two months in the middle of this diet, when I was to cauliflower what  Forrest Gump was to shrimp. I would roast it, mash it, tortilla it, pizza it, etx. So, I thought what's something I haven't done with it in a while, cauliflower fried rice! Man, was it tasty!  So easy too, in fact it's probably going to be a weekly meal for me again. Hey, you have to keep yourself interested in veggies on this diet!

I  think what makes this recipe is the Sweet Onion Dressing from Walden Farms, so be sure to not obmit it. I hope you enjoy the dish as much as I did, and  as always let me know if you  have any suggestions how to make this recipe even better!


                                                               Chicken &  Broccoli with Cauliflower Fried Rice  

Yields: 1 serving, consisting of 8 oz protein with 2c. vegetables

Ingredients:

6 oz boneless skinless chicken, sliced into strips  ( I used tenders for this, and it worked just fine)
1 T. Walden Farms Sweet Onion Dressing
1 egg (fried)
1/4 c. egg whites (fried)
 1 c. shaved cauliflower (easy to shave if you put in a food processor, I use my Ninja for this)
1 c. broccoli
1 1/2 t. EVOO
2 t. Tamari ( if you don't have this, you can use reduced sodium soy sauce)


Directions:
1. In a small ziploc bag pour the Walden Farms Sweet Onion Dressing. Then, add chicken to dressing. Seal tight, and shake bag to ensure dressing coats chicken, thus forming a marinade. Refrigerate this for at least 20 minutes.
2. Preheat oven to 375 degrees.
3. Line cookie sheet with foil, place broccoli on foil-lined pan. Then drizzle half of Tamari over broccoli.
4. Then, roast  broccoli in oven for 15-18 minutes.
5. While broccoli is roasting, remove chicken from refrigerator.  Turn on George Foreman grill, and heat to "Medium".
6. Place chicken on George Foreman grill, and cook for approximately 3-5 minutes  on each side. Chicken should be a golden brown when finished, and "white" when you cut into it- no pinkness should show.
7. Then, in large skillet, heat pan with EVOO over medium heat.
8. Next, add in shaved cauliflower. Cook over medium heat for approximately 10-12 minutes. While this is cooking, remove broccoli from oven, and turn oven off. Allow broccoli to cool.
9. Add fried egg, chicken, broocoli and tamari to cauliflower. Mix in skillet until it is all blended. Allow to cook for 1-2 minutes. 
10. Remove from heat and serve, best served with a drizzle of tamari on top! Enjoy!

 


8 Comments
Christine W.
3/15/2014 12:51:53 pm

Hi Tiffany, Thank you for sharing all the wonderful tips and recipes! Can you give me more info on the egg part to this recipe? Do I add raw egg to the pan before or after the "rice" is cooked? Should it be whole or mixed in pieces?Thanks again!

Reply
Ideal Protein Tiffany
3/18/2014 09:33:38 pm

Hello!

The egg should be added after the rice is cooked. You can use a separate pan to cook it in if you want, I just end up using the same pan- and halving the rice and egg so I can see both cooking separately, whatever works best for you! Enjoy :)

Reply
sean
3/28/2014 10:47:49 am

i made this dish tonight.an absolute winner thank you

Reply
Ideal Protein Tiffany
4/11/2014 12:28:50 am

Sean,
I am so glad you enjoyed this recipe! Thanks for stopping by the blog. Best wishes!

Ideal Protain Tiffany

Reply
Ramonita
4/25/2014 12:59:08 pm

Day 4 on IdealProtein, made this today and loved it. Will definitely repeat.

Reply
Christine W
4/27/2014 02:01:48 am

I took your advice and made this. What a great recipe!! It's easy, fast and tastes so very good! Definitely a keeper. Thanks for measuring everything to fit I.P. and providing such great detail to every step.

Reply
Ideal Protein Tiffany
4/28/2014 10:18:24 am

Sean and Christine,

Thanks for stopping by the blog and trying my recipe, so glad you enjoyed it!

Ideal Protein Tiffany

Reply
Anna Clark
5/17/2016 06:59:30 pm

When u shredded the cauliflower w food processor did u use shredder attachment or chopper blade? I just used the chop blade and it was more pureed and clumped.

Reply



Leave a Reply.

    Picture
    Welcome to my blog,  I hope you enjoy the recipes, & tips. Feel free to drop me a line if you have any questions concerning Ideal Protein! Click the social media icon at the top right hand corner, or follow along on INSTAGRAM @idealproteintiffany oe #idealproteintiffany.

    Archives

    April 2016
    February 2016
    January 2016
    January 2015
    July 2014
    April 2014
    February 2014
    January 2014

    Categories

    All
    Chipotle Copycat Carnitas Recipe
    Ideal Protein All Phases
    Ideal Protein Asian Inspired
    Ideal Protein Blog
    Ideal Protein Blog 2015
    Ideal Protein Blog 2016
    Ideal Protein Breakfast
    Ideal Protein Cabbage
    Ideal Protein Cauliflower Fried Rice
    Ideal Protein Chinese
    Ideal Protein Chipotle
    Ideal Protein Cornish Game Hen
    Ideal Protein Dinner
    Ideal Protein Dinner For Everyone
    Ideal Protein Dinner Party Idea
    Ideal Protein Frittata
    Ideal Protein Ground Turkey
    Ideal Protein Meal Ideas
    Ideal Protein On The Go
    Idealproteinporkchop
    Ideal Protein Quiche
    Ideal Protein Recipe
    Ideal Protein Snack
    Ideal Protein Stuffed Pepper
    Ideal Protein Tacos
    Ideal Protein Tostadas
    Ideal Protein Turkey Sausage
    Ideal Protein Warmed Salad
    Ideal Protein Zucchini Pasta
    IP Dinner
    Meal Ideas For Ideal Protein

    RSS Feed

Powered by Create your own unique website with customizable templates.