3-Meal Prep: Crispy Chicken with Chinese Styled Cauliflower Fried Rice

Okay, I know. Cauliflower rice has been a hit for a while now. But can you believe it — I have never ever ever made them my entire life. See the thing is when it comes to latest food craze, I’m usually the last to know or sometimes not at all. Pretty similar with fashion trends. Lol.

But, finally though, I decided to give this a go last week and my oh my, where have I been living? (Someone say under the rock please!). I love it. Not only it is delicious, it actually behaves like rice. So for meal prep this week, I decided to make Chinese-styled fried rice because #asianfood rocks. I combined this with crispy chicken to up the protein content. The beauty of this fried rice too is that because the rice is made out of cauliflower, I managed to get the carbs content in check as I’ve used a little flour in the chicken.

Give this a go on days you have a little more time to prep. Full of flavour and aromatics — you won’t regret it.

Oh on a side note, Happy Birthday Singapore! This recipe is for you, for all the inspiration you’ve given me in food and health. 🙂

Grab your recipe book, pen this down, get the ingredients, and get preppin’. Don’t forget to tell me how it is either on the comments section below, on YouTube, or on Instagram at @asianmealprep. Would love to see your creations!

3-Meal Prep: Crispy Chicken with Chinese Styled Cauliflower Fried Rice

Makes – 3 meals
Time needed – 30 mins
Cost – ~$4.40 per meal

Here’s what you need:

For the ‘rice’

• 600g cauliflower head
• 2 eggs, beaten
• 2cm ginger, chopped
• 2 cloves garlic, minced
• 3 tbsp light soy sauce or liquid aminos
• 3-4 cili padi, sliced (mix this in the soy sauce above)
• 1 tsp sesame oil
• 1 tbsp extra virgin olive oil
• 150g mushrooms, sliced
• 1 red capsicum, sliced
• 1 yellow capsicum, sliced

For the chicken

• 300g chicken breast fillets
• 1 tsp Himalayan rock sea salt
• 1 whole egg, beaten
• 1/2 cup wholegrain flour
• 1 tbsp coconut oil

Here’s how you do it:

1. Process cauliflower head using a food processor. There are so many tutorials online that teaches you how to perfectly execute this — here’s some that I personally like – The Kitchn and Minimalist Baker. Once the cauliflower is ready, set aside.
2. Marinate chicken breast with salt, followed by egg and then the flour. Repeat with the rest of the chicken pieces.
3. On a non-stick frying pan, heat coconut oil. Place the breaded chicken on the pan and let it cook for about 5 minute per side. Make sure the fire is on low-medium. You don’t want to burn the chicken.
4. On a separate non-stick wok, heat olive oil. Add in spring onions, ginger and garlic and let it cook for 2 minutes. Add in ‘rice’ and soy sauce mixed with cili padi and let it cook, stirring for about 2 minutes.
5. Make a well in the middle of the wok and pour in beaten eggs. When it’s halfway cooked, mix it through and mix it all up with the ‘rice’. Add in veggies last and stir fry for another 2 minutes. Don’t over cook the veggies.
6. While doing step 4 & 5, make sure you turn over the chicken halfway through. Let it cook entirely, set aside when ready.
7. Once the ‘rice’ is cooled, add in 3 containers. Place chicken at the top. Sprinkle with sesame seeds and chopped spring onions.

How much this costs:

*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. You can definitely save more money if you purchase in wet markets etc. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount.

For the ‘rice’

• 600-800g cauliflower head $3.00
• 2 eggs, beaten $0.50
• 2cm ginger, chopped ~
• 2 cloves garlic, minced ~
• 3 tbsp light soy sauce or liquid aminos $0.30
• 3-4 cili padi, sliced (mix this in the soy sauce above) ~
• 1 tsp sesame oil ~
• 1 tbsp extra virgin olive oil $0.20
• 150g mushrooms, sliced $3.00
• 1 red capsicum, sliced $1.00
• 1 yellow capsicum, sliced $1.00

For the chicken

• 300g chicken breast fillets $3.50
• 1 tsp Himalayan rock sea salt ~
• 1 whole egg, beaten $0.25
• 1/2 cup wholegrain flour $0.30
• 1 tbsp coconut oil $0.20

Total price = ~$13.25
Price per serve = ~ $4.40

Nutrition Information

The nutrition information below is based on the ingredients I’ve used above. It may not be an accurate representation of your meal.

Calories 484 Protein 45.7g Carbs 29.8g Sugar 6g Fibre 7.6g Fats 20.0g Sat Fat 7.6g