Quick dinners 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, beans and rice dish but with cauliflower “rice” casserole.
Over the past few years, I have developed my own strategies to get more veggies in: green smoothie, zucchini noodles, cauliflower “rice”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, protein balls, granola bars, pie and 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”.
To flavour this chicken cauliflower rice 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.
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.
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.
- 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)
- 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.
- 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.
- 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.
- 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.:)
*Use cooked brown rice instead or half cauliflower "rice"/half cooked brown rice.
Servings Per Recipe: 6
Amount Per Serving = 1 + 2/3 cups:
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