Tuesday, March 3, 2015

Baked Coconut Chicken with Cauliflower Fried Rice

After many weekends of escaping to the mountains to ski and enjoy all this lovely snow we have in New England, I finally had a weekend free to spend in the kitchen creating a healthy version of a classic take out food.

My Baked Coconut Chicken with Cauliflower Fried Rice is inspired by my husbands love for Chinese Food. Although delicious, fried rice can be salty and high in calories and fat. For a healthy version, I cut down on the calories and bumped up the nutrients just by switching the rice for cauliflower and used lower sodium soy sauce and less oil to reduce the salt and fat. These simple changes cut down the calories from carbohydrates and fat by over half! A typical 1 cup serving of fried rice is about 230 calories while my version is only 100 calories a serving (not including the chicken).

Cauliflower is definitely a popular food these days because of its nutrient content and versatility in the kitchen. Cauliflower is packed with fiber and antioxidants and is low in calories and carbohydrates, working great as a substitute for rice, potatoes and even pizza crust! After making cauliflower rice I am addicted and so is my hubby!

As a pairing for the cauliflower rice I added baked coconut chicken. I used corn flakes instead of breadcrumbs to give the chicken the crunch and crispy texture of fried chicken without all the added fat. The coconut adds to the texture as well as give this dish a tropical feel and taste.  Considering how juicy and moist the chicken came out, I think it will be making a frequent appearance in my house!


This recipe is great because you can use just about any vegetables you have left over in the fridge or freezer. The only time consuming part is preparing the cauliflower and chicken, so if you are able to do some of the prep the night before you will save yourself some valuable time putting it all together.

Baked Coconut Chicken with Cauliflower Fried Rice

Servings: 4 
  • 2 chicken breasts 
  • 1/2 cup crushed corn flakes
  • 1/4 cup shredded coconut
  • 1/2 teaspoon salt
  • 1 egg

Cauliflower Rice
  • 1 head cauliflower
  • 1 tablespoon coconut oil
  • 1 tablespoon sesame oil 
  • ½ onion, diced
  • 1 garlic clove, minced
  • 1 cup snap peas
  • ½ cup bean spouts
  • 1 cup frozen mix vegetables
  • 3 tablespoons reduced sodium soy sauce
  • 2 eggs
  • scallions, for garnish 
  • 1/3 cup light coconut milk 
  • 1 tablespoon honey
  • 1 tablespoon reduced sodium soy sauce 
  • 1/8 teaspoon crushed red pepper flakes (optional for a bit of heat)

1. Preheat oven to 350 degrees
2. For chicken: Mix corn flakes, shredded coconut, and salt. Set aside in a bowl. Add egg to another bowl and whisk. Filet chicken (cut in half lengthwise). Cut chicken into small chunks, and thin slightly with meat tenderizer (optional). Dip each piece of chicken into egg then cornflake mixture. Place coated chicken on a cookie sheet then bake in oven for 15-20 minutes.
3. For Cauliflower Rice: While chicken is cooking prepare cauliflower rice. First remove stems from cauliflower, then in batches process florets in food processor. In a large skillet or wok, over medium heat add coconut oil and sesame then add onion, garlic and cauliflower and cook for 5-8 minutes. Then add in snap peas, bean sprouts and frozen mix vegetables and cook for another 5-8 minutes. Add in soy sauce and mix to combine. Make a well in the middle of your rice and add the eggs. Scramble eggs until cooked, then stir eggs into rice.
4. For Sauce: Mix ingredients in a small bowl then add into another saute pan to heat. Add in cooked chicken and coat with sauce.  
5. Serve chicken over cauliflower rice and top with scallions as a garnish.

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  1. I still need to try making cauliflower rice!!!!! Common GiGi, get with the program! LOL! This sounds phenomenal!

    1. Thanks! I know this was the first time I tried it and I am addicted :)