Cauliflower Rice with Chicken

1. 1 Cauliflower (frozen)pack 400 g ≈ $1.80 250 g
2. 2 Chicken breast filletpack 800 g ≈ $7.36 130 g
3. 3 Eggspack 10 pcs ≈ $1.89 1 pcs
4. 4 Carrots≈ $1.50 per kg 50 g
5. 5 Green onionspack 50 g ≈ $1.30 10 g
6. 6 Soy sauce 15 ml
7. 7 Garlic≈ $10.00 per kg 3 g
8. 8 Sunflower oil 8 ml

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Rinse the cauliflower¹ and pat dry; chop into rice-sized pieces about 0.5–1 cm; cut the chicken² into 1 cm cubes, the carrot⁴ into 0.5 cm cubes, and mince the garlic⁷; heat a skillet over medium heat and add 1 tablespoon of oil.

2. Cook the chicken² over medium heat until golden brown, about 6 minutes, stirring occasionally.

3. Add the carrot⁴ and garlic⁷ and cook over medium heat for 3 minutes until the carrot is slightly tender.

4. Add the cauliflower¹ and fry over medium heat for 5–6 minutes, stirring until the cauliflower is soft and fragrant.

5. Make a well in the center of the pan, pour in the beaten egg and stir; cook 2–3 minutes over medium heat until the egg is set and evenly distributed.

6. Pour in the soy sauce, add the onion, and cook 1–2 minutes over medium heat to reach the desired flavor and onion translucency; remove from heat and let stand 1–2 minutes. Serve warm, garnish with greens⁵ if desired.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.