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Chicken, Cauliflower Rice and Beans Recipe cooked with spicy harissa sauce in one pan on a stovetop, ready in 30 minutes. | ifoodreal.com

Clean eating dinner recipes seem to be the hottest commodity on iFOODreal. Particularly one pan/pot meals with quinoa or vegetables. I mean, look at the “Popular Recipes” widget on the right.

As we all are trying to get rid off a few Holiday lbs (mine are in the lower this time which is something new to me – before it was the mid section), I thought we could all appreciate a quick lightened up classic – chicken, cauliflower rice and beans dish.

Chicken, Cauliflower Rice and Beans Recipe cooked with spicy harissa sauce in one pan on a stovetop, ready in 30 minutes. | ifoodreal.com

Over the past few years, I have developed my own strategies to get more veggies in: green smoothie, zucchini noodles with chicken, cauliflower rice recipes and cooking/prepping in large batches. I frankly don’t know who has time to make a fun salad every day?! Instagram accounts?! On social media everyone seems perfect.

Cauliflower “rice” is not more than finely ground head of cauliflower in a food processor. If you want to eat clean you need to own a food processor. I use it constantly to make my own organic ground meat, recipes like no bake peanut butter pie and Thai cauliflower rice. I own this food processor but I’ve seen many of my readers buying this more affordable version with good reviews.

Cauliflower “rice” holds its shape perfectly. On the left is raw “rice” and on the right is sautéed for 3 minutes “rice”.

Chicken, Cauliflower Rice and Beans Recipe cooked with spicy harissa sauce in one pan on a stovetop, ready in 30 minutes. | ifoodreal.com

To flavour this chicken, cauliflower rice and beas I used Mina Harissa sauce because it is so easy to use and is full of flavour. Just a few tablespoons replace a bazillion of different spices. And I like simplicity. 2 tablespoons make a kid friendly version but you can add more if you like. You can purchase Mina at Whole foods, Dean & DeLuca, Stop & Shop, Harris Teeter, The Fresh Market, Vons, H.E.B and Fairway. You can also find it online on Amazon and Vitacost.

Chicken, Cauliflower Rice and Beans Recipe cooked with spicy harissa sauce in one pan on a stovetop, ready in 30 minutes. | ifoodreal.com

I used green bell peppers but you can use any coloured ones. I like green variety because they are not as sweet and have different flavour than other peppers. Plus they are cheaper. I also used 2 cans of beans but you can use 1. For my husband who eats a lot, I cooked brown rice and served it on a side for extra carbs. Good idea for kids as well.

Enjoy!

Disclosure: I was compensated for my time to develop this recipe. I recommend only products I love, tried myself and are approved by Clean Eating lifestyle

Chicken, Cauliflower Rice and Beans

Chicken, Cauliflower Rice and Beans

Ingredients

  • 2 lbs (7 - 8 inch in diameter) cauliflower head, separated into large florets*
  • 1 tbsp olive oil, extra virgin
  • 1 large onion, finely chopped
  • 4 garlic cloves, minced
  • 2 medium green bell peppers, chopped
  • 1 lb chicken breasts, cubed
  • 1 1/2 tsp salt, divided
  • Pinch ground black pepper
  • 15 oz can tomato sauce
  • 2 x 14 oz can black beans, drained & rinsed
  • 2 tbsp Mina Harissa
  • 3 tbsp green onions, chopped
  • Cooking spray (I use Misto)

Directions

  1. In a food processor, add cauliflower in batches and process until "rice" forms. Just watch closely and do not over process into mush. Transfer to a bowl.
  2. Preheat large and deep non-stick skillet on medium - high heat and spray with cooking spray. Add cauliflower "rice" and cook for 3 - 4 minutes or until a bit golden, stirring frequently and watching closely not to burn. In the last minute of cooking add 1/2 tsp salt and a pinch of ground black pepper. Transfer to a bowl and set aside.
  3. Return skillet on medium heat and swirl olive oil to coat (If necessary scrape off small bits of cauliflower "rice"). Add onion, garlic and green bell peppers; cook for 7 minutes or so, stirring occasionally. Increase heat to medium - high, add chicken and cook for 5 more minutes, stirring occasionally.
  4. Add remaining salt, tomato sauce, black beans and Mina Harissa; stir and bring to a boil. Reduce heat to low, cover and simmer for 10 more minutes. Remove from heat, stir in rice and sprinkle with green onions. Serve hot on its own or with extra brown rice for those extra hungry people, if desired.:)
  5. Storage Instructions: Refrigerate covered for up to 5 days.

Notes

*Use cooked brown rice instead or half cauliflower "rice"/half cooked brown rice.

http://ifoodreal.com/chicken-cauliflower-rice-beans/

Nutritional Info

Servings Per Recipe: 6

Amount Per Serving = 1 + 2/3 cups:
Calories: 288.8
Total Fat: 3.3 g
Cholesterol: 36.7 mg
Sodium: 875 mg
Total Carbs: 37.5 g
Dietary Fiber: 10.1 g
Protein: 28.9 g
WW Points+: 7

This post may contain affiliate links. When you buy a product I make a small commission without any extra cost to you. In return, you can enjoy free recipes as well as savings on your favourite products. I also shared Clean Eating Ingredients I Buy and Kitchen Appliances +Tools I Use. Please buy local, organic and fair trade whenever feasible.

29 Comments

  1. Jen and Emily @ Layers of Happiness

    You always post the most creative, yet simple and easy weeknight dinners! (No wonder they are so popular. 🙂 ) I definitely want to try cauliflower rice in the future… we just started exploring the paleo diet world and cauliflower is definitely the way to go for “fake-it-til-you-make-it” carbs! 🙂

    Reply
    • Olena

      Awe, thank you! It takes me a lot of thinking to first come up with a recipe idea and then to simplify it to almost nothing LOL. Cauliflower rice is super fast, a bit messy but rinses off everything with no scrubbing or soap. Good luck in your new kitchen adventures!

      Reply
  2. nadya kotik

    your recipes are amazing. I can’t believe I haven’t found you before but there are many clean bloggers online now. I’m Ukrainian too and find it hard to convince my mom to eat low-fat and desert on special occasions but she has come a long way since I started sharing with her. She believes in clean eating partly. Do you find it hard to help older immigrants understand clean eating?

    Reply
    • Olena

      Hi Nadya. Thank you so much! I need to work on my SEO so I come up higher in search results. I feel like an undiscovered gem right now LOL.

      YES! Both my and my husband’s mom are far from eating clean. They agree to everything we preach to them and promise they will start “tomorrow” but it hasn’t happened so far. I do not find Ukrainian cuisine clean, far from it. They think it’s fine but most Ukrainians think so, right?! The base is there but refined grains, sugar and loads of heavy dairy combined with no desire to look for organic versions of their favourites kill it. Our moms have hard time to eat way less meat (they eat it every day), kolbasa, cheese, sauces. My mom always get baked stuff from Costco. I think they have no idea how to cook clean and what to do with vegetables. They love our food when I make it but they don’t cook it. I think it’s a habit and as older you get habits are harder to brake, unfortunately.:(

      Reply
    • Olena

      This skillet is very mild or you can use 1 tbsp. I honestly don’t know what to replace it with since it adds so much flavour.

      Reply
  3. Katerina

    Home Run Olena!! I will admit I was skeptical to make the “rice”. I’ve seen it all over the internet & Pinterest, but I didn’t know if I would like it & it’s so good! Your flavor combinations are amazing! I added a bag of frozen green beans so I would have a “1 pot meal”. I found the Harissa on sale at Fresh Market for $5.99. Thanks for a wonderful & tasty recipe! Keep up the good work! i will be making this again very soon!

    Reply
    • Olena

      Haha, see! I hear that so often about some of my dishes, people are sceptical. Because it’s a bit different food, not your regular burger, let’s just say that.LOL I did find out people think I eat a bit weird but when they try my food they like it. Great harissa find! Enjoy!

      Reply
  4. Mariana

    Absolutely delicious. I have to say that I didnt use mina hassira, but I will next time. I have everything else at home already so I just went for it and oh my, what a wonderful meal! Thank you!

    Reply
  5. me

    I’m going to use pomi tomato sauce and prepare dry black beans to cut down on the sodium. Preparing it per the recipe is way too much sodium. Nearly 50% of what you should consume a day in one meal can’t be considered clean eating.

    Reply
    • Olena

      There was a mistake in calculations, I used wrong kind of beans. Fixed now. BTW, I used my own cooked beans too but many brands carry low sodium beans now too.

      Reply
    • teresa

      Hi. How did your low sodium version turn out? I was thinking the same thing especially after I looked up the harissa sauce, that sodium content is sky high. Please let me know how your’s turned out as I really think this sounds delicious but not worth a heart attack.

      Reply
      • Olena

        Any condiment is usually high in sodium. That is how it can be preserved, no other way around it. You can control sodium by using sodium free or low sodium other ingredients in the dish. For example, use passata (only 20 mg per serving), low sodium canned beans (I cook my own and freeze them for later with no sodium), and organic local chicken that isn’t injected with salt water for weight. I do not think this is the dish that causes heart attack or should make you concerned about sodium. Recommended daily intake is 2200mg. Even at 800 mg this meal still leaves you plenty of room for sodium. I have very clean palate and find storebosugh chips to salty, even organic (majority of them). Any main meal of decent size with sodium under 400- 500mg (roughly) is just plain and not tasty. It is a dinner size portion. We shouldn’t be concerned on numbers so much rather clean our palates by eating whole foods and then we won’t overeat sodium. That is why I do not like to post nutritional info. People get hung up on numbers and go to an extreme. Just add less harissa, sodium is easy to control.

        Reply
  6. Melanie

    I saw the comments about parents and so decided to add my Dad does the cooking when they eat at home and remembers when organic was discovered in Asia and so doesn’t see that there is any difference between it and the “regular food” . I tried to explain to him the differences in growing and he brought up the same animals pollinate the food and so organic gets the pesticides too. He says that all organic does is give you more bugs for your buck! I am finding more and more of the previous generation feel this way.

    Reply
    • Olena

      Honestly, I don’t think there is a difference between Asian regular and organic food. Their lack of quality assurance and corruption in the system doesn’t make me believe in Asian organics. I come from a country with similar values and know exactly how bribes and rules work. Maybe that’s why he is sceptical?! LOL. But here in the US and Canada, I am sure it’s way more regulated. I’m not necessarily convinced it’s the best as best is from our own garden but out of all options organics is a sure protection against most pesticides and GMOs.

      Reply
  7. Forest Hill

    This was a terrific recipe – thank you so much. I made a huge batch today for the rest of the week 🙂

    Reply
    • Olena

      Welcome. Yes, it makes a lot, especially if it’s only you. For us this lasts max 2 meals.:) It is super light though because of cauliflower.

      Reply
  8. Lindsey

    I live in Germany (army wife) and cannot find the spice that you use what would you reccomend as a substitute?

    Reply
  9. Janet

    I just made this for dinner tonight and it was delicious, looking forward to eating the leftovers! Adding this to my weekly dinner planning! Awesome recipe, thank you! 😊

    Reply

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