Keto Recipe – Cauliflower Fried Rice Casserole

Keto Recipe – Cauliflower Fried Rice Casserole


(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)

5 thoughts on “Keto Recipe – Cauliflower Fried Rice Casserole

  1. Please put a piece of rubber drawer liner underneath that sliding, cutting board… you make me feel like you are an amateur cook & that you are going to either cut your finger or lose all of the food by it sliding off the counter top. 😫
    Btw… i am definitely going to try the meat lovers spaghetti squash cass. Looks delicious!!

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