Sheet Pan Chicken & Cauliflower 'Fried Rice' (Low-Carb & Diabetic-Friendly)
This vibrant, diabetic-friendly, and low-carb meal offers the delicious flavors of fried rice, conveniently baked on a single sheet pan. It features riced cauliflower instead of traditional rice, tender chicken, and colorful vegetables, all brought together with a zesty sauce.
Ingredients
For the Chicken & Zesty Marinade:
- 12 oz 340g boneless, skinless chicken (thighs or breasts recommended), trimmed and cut into ¾-inch cubes
- 1/4 cup 60ml low-sodium soy sauce (or use tamari for a gluten-free option)
- 2 1/4 teaspoons 11.25ml rice vinegar
- 2 1/4 teaspoons 11.25g sriracha chili sauce (adjust to your heat preference, or use 1.5 tsp for milder)
- 1 1/2 teaspoons 7.5ml toasted sesame oil
- 2 1/4 teaspoons approx. 6.75g minced fresh garlic (about 2-3 cloves)
- 2 1/4 teaspoons approx. 6.75g minced fresh ginger (about a 1-inch piece)
- 1/4 teaspoon approx. 0.6g smoked paprika
- For the Vegetable & Riced Cauliflower Base:
- 2 1/4 cups approx. 240g riced cauliflower (fresh, or frozen then thawed and patted dry to remove excess moisture)
- 3/4 cup approx. 90g finely chopped carrots (roughly 1 medium carrot)
- 3/4 cup approx. 86g green peas (fresh or frozen, no need to thaw if frozen)
- 1/2 small red bell pepper approx. 56g, stemmed, seeded, and diced (yields approx. 3/8 cup)
For Cooking & Finishing Touches:
- 2 1/4 teaspoons 11.25ml neutral-flavored cooking oil (such as avocado oil or grapeseed oil)
- 1 large egg approx. 50g
- 1-2 green onions approx. 15g, thinly sliced (for about 3 tablespoons of garnish)
Instructions
- Prepare the Pan & Oven: Adjust your oven rack to the middle position and preheat to 420°F (215°C). Lightly coat a large 13x18-inch rimmed baking sheet with the neutral cooking oil.
- Marinate the Chicken: In a medium-sized bowl, thoroughly combine the low-sodium soy sauce, rice vinegar, sriracha, toasted sesame oil, minced garlic, minced ginger, and smoked paprika. Add the cubed chicken to the marinade, ensuring each piece is well-coated. Cover the bowl and allow the chicken to marinate in the refrigerator for at least 15 minutes, or up to 30 minutes. While the chicken is marinating, proceed with chopping your vegetables.
- Combine Ingredients on Pan: Scatter the riced cauliflower evenly across the prepared baking sheet. Distribute the chopped carrots, green peas, and diced red bell pepper over the cauliflower. Arrange the marinated chicken pieces amongst the vegetables, then pour any remaining marinade from the bowl over the entire mixture.
- Initial Bake: Gently toss all the ingredients on the baking sheet with tongs to ensure everything is lightly coated with the marinade and oil. Spread the mixture into a single, even layer. Transfer the baking sheet to the preheated oven. Bake for 30-35 minutes, removing the pan halfway through (around 15-17 minutes) to stir the contents for even cooking.
- Incorporate the Egg: After the 30-35 minute baking period, take the pan out of the oven. Using a spatula, push the cauliflower and chicken mixture towards the outer edges of the baking sheet to create a clear, open space in the center. Lightly whisk the large egg in a small bowl and pour it into this cleared space.
- Cook Egg & Finalize: Return the baking sheet to the oven and bake for an additional 3-5 minutes, or just until the egg is set but not overly dry. Remove the pan from the oven. Use your spatula to break the cooked egg into small, scrambled pieces.
- Serve: Gently toss the scrambled egg pieces with the rest of the chicken and cauliflower mixture until it's well distributed. Sprinkle the freshly sliced green onions over the top. Serve warm.
Notes
Nutritional Information (Calculated Per Serving, ~1.5 cups) Based on the ingredients and quantities listed above, for 1 of 3 servings:
- Calories: 287.7 kcal
- Protein: 35.5 g
- Total Fat: 10.7 g
- Saturated Fat: 2.1 g
- Total Carbohydrates: 16.0 g
- Dietary Fiber: 4.8 g
- Sugars: 6.4 g
- Net Carbohydrates: 11.2 g
- Sodium: 1205.7 mg (This can vary significantly based on the brand of soy sauce used. Using a very low-sodium soy sauce can reduce this value.)