Cauliflower Rice and Chicken Stir Fry (Diabetic & Celiac Friendly)

 Cauliflower Rice and Chicken Stir Fry (Diabetic & Celiac Friendly)

 

If you are in search of a tasty yet nourishing meal that meets all your dietary restrictions, then the recipe for cauliflower rice and chicken stir fry (diabetic and celiac friendly) must be one to try out! Extremely flavorful and really easy to prepare, it is just as suitable for anyone with celiac disease, gluten intolerance, or anyone simply looking for a gluten-free meal. This dish is perfect not only for low-calorie diets but also for diabetics. 

Why People Love This Recipe

• Celiac Good: 100% gluten-free, totally safe for anyone who has celiac disease or suffers from gluten intolerance.
• Diabetic Friendly: cauliflower rice that has low carbohydrate content and lean chicken, making it perfect for the management of blood sugar levels.
• Easy and Quick: Made in less than 30 minutes, the ingredients are easy to find all over the world.
• Flavorful but Healthy: fresh vegetables, tender chicken, and a woke full of savory gluten-free sauce guarantee each satisfying bite.

 

Ingredients for Cauliflower Rice and Chicken Stir Fry (Diabetic & Celiac Friendly)

Main Ingredients:

• Chicken Breast: 1 lb (450 g), boneless and skinless, diced into bite-size pieces
• Cauliflower Rice: around 3 cups (about 1 medium cauliflower head, finely riced)
• Mixed Vegetables: Bell Peppers (Red, Green, Yellow): 1 cup, thinly sliced
• Carrots: ½, julienned or diced
• Broccoli Florets: About 1 cup
• Snap Peas: about ½ cup
• Garlic: about 2 cloves, minced
• Ginger: 1-inch piece, grated

Gluten-Free Sauce Ingredients:

• Tamari or Coconut Aminos (Gluten-Free Soy Sauce Alternative): 3 tbsp
• Sesame Oil: about 2 tsp
• Rice vinegar: about 1 tbsp
• Honey or sugar-free sweetener: about 1 teaspoon
• Cornstarch: about 1 teaspoon mixed with 2 tablespoons of water for thickening Optional Garnish:
• Green onions: about 2 stalks, finely sliced
• Sesame Seeds: about 1 tbsp

 

Steps to Prepare Cauliflower Rice and Chicken Stir Fry Recipe (Diabetic & Celiac Friendly)

Step 1. Prepare cauliflower rice.

1. Wash and dry the head of cauliflower.
2. Strip off the leaves and the stem. Cut into little florets.
3. In a food processor, pulse the florets to the size of rice grains. Alternatively, you can chop them finely with a knife.

Step 2: Cook the Chicken

1. In a large skillet or wok, heat 1 tablespoon sesame oil over medium heat.
2. Add the diced chicken and cook for 6–8 minutes, until golden brown and fully cooked. Hold back the chicken on a paper towel.

Step 3: Stir-fry the vegetables

1. Meanwhile, in the same skillet, add a dash extra sesame oil, if needed.
2. Add in the garlic and ginger, and toss for them to be fragrant (a minute).
3. Then add mixed vegetables (bell peppers, carrots, broccoli, and snap peas) to stir fry until slightly tender but crisp for 4-5 minutes.

Step 4: Combine Everything

1. Return the cooked chicken to the skillet.
2. Stir in the cauliflower rice and mix. Let it cook for another 5 minutes while occasionally stirring.

Step 5: Gluten-Free Sauce

1. In a small bowl, whisk together tamari, rice vinegar, honey, and the cornstarch slurry.
2. Pour over the stir fry and toss to coat well. Cook for 2 to 3 minutes until sauce thickens slightly.

Step 6: Garnish and Serve

1.    Remove from heat and sprinkle green onions with sesame seeds for extra flavor.

2.    Serve hot and enjoy!

 

Nutritional Info

Calories Total (Per Serving):

• Makes: 4
• Approx. per serving: 250

 

Breakdown:

• Protein: 28 g
• Carbs: 14 g
• Fat: 9 g

 

Why This Recipe Perfectly Suits the Celiac and Gluten-Friendliness:

1. Gluten-Free Ingredients: Every ingredient, from the tamari to the corn starch, is safe for those following a gluten-free diet.
2. No Cross-Contamination: These ingredients are all fresh and naturally gluten-free ingredients, providing the user with complete contentment.
3. Low-Carb and diabetic-friendly: This recipe is completely free of traditional rice as cauliflower is used here, thus making it very good for the control of carbs.

 

Suggestions for Serving

• Serve this cauliflower rice and chicken stir fry (diabetic and celiac friendly) with a fresh salad or steamed greens for a wholesome meal.  

• For a splash of dedication, drizzle some chili oil on it!

 

Tips for the Best Results

• Fresh Cauliflower versus Frozen: While fresh cauliflower will give you the best rice texture, frozen cauliflower rice has the convenience factor working in its favor.
• Cook in batches: Don't overcrowd the skillet; otherwise, they will steam instead of getting those nice brown bits on them.
• Use As You Wish: Replace vegetables with ones that you like or those that are in season. 

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Summary

This Chicken and Cauliflower Stir Fry is just as versatile and healthy, perfect for diabetic and gluten-free diets, celiac disease, and managing one's gluten intolerance. This dish is rich in flavors, has a low carb composition, and is made quickly; it is one of those perfect quick recipes that families across the USA, UK, Canada, continental Europe, and many other countries outside those enjoy.

Try it out, and don't forget to comment! Share your experience on how this gluten-free treat worked for you.