This chicken cauliflower rice and beans combine all the flavor of the regular version but lightened up with low-carb cauliflower rice, a delicious and nutritious lunch or dinner!
You might also like this Mexican cauliflower rice, Thai cauliflower rice, or teriyaki chicken with cauli rice too!
As majority of us are trying to get rid off of extra lbs after the Holidays, I thought we could all appreciate a quick lightened up on a classic. Chicken cauliflower rice and beans is veggie, protein and flavour packed, and yet lower in carbs.
The secret ingredient is cauliflower “rice”. You can either make your own using a food processor or buy one at Trader Joe’s, Costco or Walmart. Pretty much anywhere. And if you are looking for ways to cook with it, check our my 25 cauliflower rice recipes, 14 frozen cauliflower rice recipes, and 20 Trader Joe’s cauliflower rice recipes.
How to Make Chicken Cauliflower Rice and Beans
- 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.:)
Disclosure: I was compensated for my time to develop this recipe. I recommend only products I love and tried myself.
More Delicious and Healthy Cauliflower Recipes
- Cauliflower fried rice
- Cheesy cauliflower rice
- Cauliflower breadsticks
- Cauliflower risotto
- Sesame cauliflower and bell peppers
- Cauliflower pizza crust
- Cauliflower potato salad
Chicken Cauliflower Rice and Beans
Ingredients
- 2 lbs cauliflower 7 - 8" 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
- Ground black pepper to taste
- 15 oz can tomato sauce low sodium
- 2 x 14 oz can low sodium black beans drained & rinsed
- 2 tbsp Mina Harissa red pepper sauce
- 3 tbsp green onions chopped
- Cooking spray I use Misto
Instructions
- 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.:)
Store: Refrigerate covered for up to 5 days.
Nutrition
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My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.