by Olena

Chicken Cauliflower Rice and Beans

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Olena Osipov
5 from 12 votes

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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!

Chicken Cauliflower Rice and Beans

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 or 14 frozen cauliflower rice recipes.

How to Make Chicken Cauliflower Rice and Beans

  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. cauliflower rice in food processor; cauliflower rice in bowl
  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. skillet with chicken and vegetables and sauce
  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.
  5. 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.:)Chicken Cauliflower Rice and Beans in a red bowl

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

 

Chicken Cauliflower Rice and Beans

Chicken Cauliflower Rice and Beans

Chicken Cauliflower Rice and Beans Recipe cooked with spicy harissa sauce in one pan. This delicious healthy dinner is ready in 30 minutes.
5 from 12 votes
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Course: Dinner
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6 servings
Calories: 309kcal
Author: Olena Osipov

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

    Serving: 1.67cups | Calories: 309kcal | Carbohydrates: 23g | Protein: 23g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 48mg | Sodium: 699.9mg | Potassium: 851mg | Fiber: 8g | Sugar: 7g | Vitamin A: 199IU | Vitamin C: 111mg | Calcium: 51mg | Iron: 1mg
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