Try this Chicken, Cauliflower Rice, and Beans recipe.
- 1 large onion finely chopped
- 15 oz can tomato sauce
- 4 garlic cloves minced
- 2 medium green bell peppers chopped
- cooking spray (i use misto)
- 1 tbsp olive oil extra virgin
- pinch ground black pepper
- 2 lbs (7 - 8 inch in diameter) cauliflower head separated into large florets*
- 1 lb chicken breasts cubed
- 1 1/2 tsp salt divided
- 2 x 14 oz can black beans drained & rinsed
- 2 tbsp mina harissa
- 3 tbsp green onions chopped
- Carbohydrate 38.2973376417 g
- Cholesterol 290.2991168 mg
- Fat 56.6994975987 g
- Fiber 10.8250177950728 g
- Protein 103.0939459688 g
- Saturated Fat 14.187147753625 g
- Serving Size 1 1 recipe (2054g)
- Sodium 2524.27970876 mg
- Sugar 27.4723198466272 g
- Trans Fat 4.394453637575 g
- Calories 1069 calories
Step-by-step
- In a food processor, add cauliflower in batches and process until "rice" forms. Just watch closely and do not over process into mush. Transfer to a bowl.
- Preheat large and deep non-stick skillet on medium - high heat and spray with cooking spray. Add cauliflower "rice" and cook for 3 - 4 minutes or until a bit golden, stirring frequently and watching closely not to burn. In the last minute of cooking add 1/2 tsp salt and a pinch of ground black pepper. Transfer to a bowl and set aside.
- Return skillet on medium heat and swirl olive oil to coat (If necessary scrape off small bits of cauliflower "rice"). Add onion, garlic and green bell peppers; cook for 7 minutes or so, stirring occasionally. Increase heat to medium - high, add chicken and cook for 5 more minutes, stirring occasionally.
- Add remaining salt, tomato sauce, black beans and Mina Harissa; stir and bring to a boil. Reduce heat to low, cover and simmer for 10 more minutes. Remove from heat, stir in rice and sprinkle with green onions. Serve hot on its own or with extra brown rice for those extra hungry people, if desired.:)
Tomato sauce anchors this dish, providing both the simmering liquid and the acidity needed to balance the rich chicken breast and earthy black beans. Processing raw cauliflower in a food processor requires strict attention to the pulse function; stopping the machine before the pieces turn into purée ensures the final texture mimics actual grains instead of mashed vegetables. Cooking the resulting cauliflower rice in a preheated large, deep non-stick skillet over medium-high heat for three to four minutes evaporates excess moisture, preventing the dish from becoming watery. Extra virgin olive oil coats the pan efficiently at one tablespoon, conducting heat evenly to sweat the onions, garlic, and chopped green bell peppers for roughly seven minutes until translucent. Cubed chicken breasts demand a temperature increase to medium-high for five minutes of browning before canned black beans, drained and rinsed to remove excess sodium, join the mixture alongside Mina harissa for concentrated chili warmth. Simmering the covered skillet on low for ten minutes melds the tomato sauce and spices thoroughly into the meat and legumes. Leftovers keep safely in an airtight container in the refrigerator for up to four days, though the cauliflower will continue to soften as it sits. Serving this preparation alongside extra brown rice provides additional complex carbohydrates for heartier appetites while stretching the yield of the main skillet further.
