INGREDIENTS

• 1 medium head cauliflower (about 2 lbs), cored

• 2 tablespoons canola oil

• 1 teaspoon cumin seeds, crushed

• 1 clove garlic, minced

• 1 teaspoon Garam masala

• 1 teaspoon grated fresh ginger*

• ½ teaspoon salt

• ½ teaspoon ground turmeric

• ¼ teaspoon cayenne pepper

• 12 ounces skinless, boneless chicken breasts or thighs, cut into bite-size strips

• 1 medium onion, cut into thin wedges

• 1 cup packaged shredded carrots

• 1 cup fresh or frozen peas

• ½ cup crunchy falafel-flavor chickpeas or chopped peanuts
     Snipped fresh cilantro

 

DIRECTIONS

Break cauliflower into florets (about 8 cups). Place cauliflower in batches in a food processor. Cover and pulse each batch until crumbly and mixture resembles the texture of rice (about 6 cups).
In an extra-large wok or skillet heat 1 Tbsp. of the oil over medium-high heat. Add cumin seeds, cook and stir 10 seconds. Add the next six ingredients (through cayenne), cook and stir 10 seconds. Add chicken. Cook and stir 3 to 4 minutes or until no longer pink (adding additional oil if necessary). Remove chicken from wok/skillet.
Add remaining 1 Tbsp. oil to skillet/wok. Add onion, carrots, and peas, cook and stir 2 minutes. Add cauliflower, cook and stir 4 minutes more or until cauliflower is tender. Return chicken to skillet/wok, heat through. Top each serving with chickpeas and cilantro.

 

“FROM THE TEST KITCHEN”

(*TIP - if desired, substitute 1 tsp. purchased ginger paste for grated fresh ginger.)

 

VERSATILE VEGGIES
Substitute shredded yellow squash or zucchini for the carrots and/or cut green beans for the peas.

NUTRITIONAL FACTS (Indian Cauliflower Fried Rice)
Per serving:

• 280 calories 

• 11 grams fat 

•  1 grams saturated fat 

•  2 grams poly-unsaturated fat

•  5 grams mono-unsaturated fat

•  62 mg cholesterol 

•  649 mg sodium 

•  20 grams carbs 

•  5 fiber 

•  6 grams sugar 

•  26 grams protein 

•  Percent Daily Values are based on a 2,000 calorie diet