Keto Recipe – Cauliflower Fried Rice Casserole

Keto Recipe – Cauliflower Fried Rice Casserole

August 3, 2019 4 By William Morgan


(light music)
– Hey guys.
Today on Low Carb with Jennifer,
we are going to be making this delicious
chicken cauliflower fried rice casserole.
You can find this recipe
on my blog jenniferbanz.com.
(light music)
Okay, to get started with our
chicken cauliflower fried rice casserole
we need to cook our chicken.
So I’m going to use avocado oil
and we’ve got some
diced boneless, skinless chicken thighs.
(utensils banging)
We’ve got some diced boneless,
skinless chicken thighs
that we’re going to cook
(sizzling)
before we add them to the casserole.
We’re going to make sure we season
them really good
with salt and pepper.
And these shouldn’t take very long
to cook at all.
Okay, our chicken is just about done.
You really don’t have to get it cooked
completely all the way through
because we’re going to
bake this in the oven.
So I’m going to add it to
my cauliflower rice that I have.
And this is of course,
you know me, rice,
already riced cauliflower
from the freezer section.
I used a 12 ounce package.
So I’m just going to spoon
the chicken into this.
Okay, now we’re going to
get our vegetables prepared
for our casserole.
So I’m going to add in a red bell pepper
and also, some shredded carrots.
Just get the seeds out
and dice this up.
(knife slicing)
And you don’t have to use a whole pepper
if you don’t want to.
You could use half of the pepper,
you could use a different color pepper,
whatever you want
cause you are the boss.
Okay, we’re almost done with this pepper.
Come on now.
Cutting board keeps sliding.
Okay.
So there’s our pepper.
Clean this mess up.
We’re also going to add in
some shredded carrots
and I like to use shredded
because I just, I just don’t like
to chop vegetables.
It’s probably one of my
least favorite things to do.
And you don’t have to add carrots
if you don’t want to.
Oh man.
This is looking good.
So we’ve got all of our veggies in here.
And that chicken is really hot.
Think I need a bigger bowl.
Bigger bowl here.
Now we can mix it.
So then we’re going to
add in some soy sauce,
and that’s a quarter of a cup.
We’re going to add in some
some garlic powder
and some onion powder
and some ginger
and stir that up.
It’s looking good.
Get everything distributed evenly.
This is going to be very delicious.
So our last ingredient is,
oh wait, I almost forgot.
Fish sauce.
We need to add in some fish sauce.
And this just adds really good flavor.
We just need like a teaspoon,
and some sesame oil.
Just a teaspoon.
You really want to be careful with that
cause it is potent.
And now we need to add our eggs
to bind it all together.
We’re going to do three eggs.
(eggs cracking)
Beat them a bit.
(fork whisking)
Okay and now we can add them to the bowl
and mix.
Okay now we are ready
for our casserole dish.
We’re going to bake this
in a 350 degree oven
for about 30 minutes.
Just going to get it all in there,
try not to make a mess.
We’ve got the colorful veggies
and the cauliflower.
It’s going to be delicious.
And that is ready to bake.
Okay, our casserole is all done
and it looks really delicious,
so I’m going to get some out
and put it on our plate.
And this casserole is
this casserole is light
so you can eat a pretty good size serving
and it won’t break the calorie bank.
I’m going to move this out of the way
and we’re going to garnish this
with a few green onions.
Garnish our plate.
It’s hot.
(chuckles)
That is perfect.
So, this chicken cauliflower
fried rice casserole
is like around 300 calories a serving
and I know you’re going to love it.
So, I hope you like this video.
Don’t forget to like and subscribe.
You can find the recipe link
in the description below
or you can go to jenniferbanz.com
and search cauliflower
fried rice casserole.
But we will see you guys next time.
Bye.
(light music)