RECIPE: RICED CAULIFLOWER WITH CHICKEN AND VEGGIES
/Ingredients:
I package riced cauliflower [I used Trader Joe’s]
½ teaspoon pre-minced garlic
1 ½ cups baby bella mushrooms- chopped
3 handfuls spinach (approx. 4 ounces)
½ cups pre-diced yellow onion [I used Stop & Shop Pre- Diced Yellow Onion]
1 ½ cup pre-grilled frozen chicken [I used Tyson’s Grilled & Ready fully cooked oven roasted diced chicken breast]
pinch salt
pinch pepper
Optional Ingredients:
Pre-grilled brussel sprouts
Pre-cooked bacon-chopped
Handful of low fat mozz cheese
Serving Size: 1 cup
Makes: 4 servings
Super Quick Cook Instructions
Prep Time: 2 min
Cook Time: 8 min
Total Time: 10 min
Heat pan on medium heat for 1 min
Add garlic, onions, spinach, and mushrooms- cook for 3 min
While this is cooking heat the riced cauliflower in a covered bowl for 3 min in microwave
Remove cauliflower from microwave and add to pan- cook for additional 2 min
While this is cooking, microwave frozen grilled chicken in microwave for 2 min
Remove chicken from microwave, pour into pan, add salt and pepper- cook for an additional 2 min.
Cost:
Trader Joe’s 12oz. Riced Cauliflower: $1.99
Stop & Shop 8oz. Pre-Diced Onion: $2.29
Stop & Shop 8oz sliced bella mushrooms: $2:00
Stop & Shop 9oz bag of spinach: $2.99
Tyson’s 22oz. bag of frozen chicken: $6.99
Stop & Shop 4.5oz Minced Garlic: $1.99
Total: $18.25
FEELING LIKE YOU HAVE SOME EXTRA TIME AND WANT TO MAKE THE STANDARD STOVE TOP VERSION? WELL, HERE IT IS:
Ingredients:
1 package riced cauliflower (I used the Trader Joe’s version)
3 gloves of garlic- chopped
1 ½ cups baby bella musrooms chopped
3 handfuls spinach (approx. 4 ounces)
½ cup yellow onion- diced
1 ½ cups grilled chicken (grilled beforehand) - cut into small cubes
pinch of salt (to taste)
pinch of pepper (to taste)
Optional Ingredients:
Brussel sprouts- Chopped
Bacon- chopped
Handful Shredded low-fat mozz cheese
Serving Size: 1 cup
Makes: 4 servings
Cooking Instructions
Prep Time: 4 min
Cook time: approx. 40 min
Total Time: 40 min
*You can cut out 12 min by cooking chicken while you cook the garlic, onions, spinach mushrooms and cauliflower in separate pan
Grilled Chicken:
You can pre-season the chicken to your preference
Heat pan on medium heat for 1 min
Add chicken, cover. Cook for 8 min
Flip chicken, cover, cook for 8 min
Take off heat, let cool for 3 min
Meal:
Heat pan on medium heat for 1 min
Add garlic, onions, spinach, mushrooms cook for 3 min or until spinach has shrunk
Add riced cauliflower, cook for approx. 8 min
Add grilled chicken cook let cook for another 4 min
Add salt, pepper and any other seasonings of choice, cook for another 3 min on med to low heat
Cost: (Standard Instructions)
Trader Joe’s 12oz Riced Cauliflower: $1.99
Yellow Onion: $1.29
Stop & Shop 8 oz sliced bella mushrooms: $2.00
Stop & Shop 9oz bag of spinach: $2.99
Nature’s Promise 1lb. Chicken Breast: $3.89
Garlic, 1 head: $.45
Total: $12.61