Chicken & (Cauliflower) Rice
Chicken and Rice is typically a higher carb, higher fat casserole. This recipe doesn’t use canned Cream of Chicken Soup or rice. Instead it takes the seasonings of cream of chicken soup and cauliflower rice and creates the same delicious flavors with better nutrients! Keto followers can keep the recipe as is, and low carb followers can adapt it by removing half the cauliflower and adding rice, lowering the overall carbs from a normal recipe.
1250 grams chicken breast, raw
680 grams cauliflower, raw
225 grams 2% cottage cheese
403 grams light canned coconut milk
16 grams chicken bouillon powder
16 grams garlic powder
10 grams onion powder
2 grams ground pepper
6 grams paprika
In a blender, mix seasonings, coconut milk and cottage cheese until smooth.
Chop chicken into bite sized cubes
Rice cauliflower (I use a Cuisinart) or use fresh riced cauliflower. If you use FROZEN riced cauliflower, the recipe will end up a little watery, so either cook the frozen riced cauliflower and dry thoroughly or decrease you amount of coconut milk. It may still wind up a little watery.
In a large bowl, combine sauce, chicken and cauliflower rice. Spread evenly in a deep baking dish adn bake for 60 minutes at 350 degrees. When done, let sit for about 15 minutes to set.
Makes 10 servings
Per Serving
32.3 grams protein
7.6 grams carbs
5.6 grams net carbs
6.6 grams fat
Chicken & (Cauliflower) Rice
Chicken and Rice is typically a higher carb, higher fat casserole. This recipe doesn’t use canned Cream of Chicken Soup or rice. Instead it takes the seasonings of cream of chicken soup and cauliflower rice and creates the same delicious flavors with better nutrients! Keto followers can keep the recipe as is, and low carb followers can adapt it by removing half the cauliflower and adding rice, lowering the overall carbs from a normal recipe.
Ingredients
1250 grams chicken breast, raw
680 grams cauliflower, raw
225 grams 2% cottage cheese
403 grams light canned coconut milk
16 grams chicken bouillon powder
16 grams garlic powder
10 grams onion powder
2 grams ground pepper
6 grams paprika
Instructions
In a blender, mix seasonings, coconut milk and cottage cheese until smooth.
Chop chicken into bite sized cubes
Rice cauliflower (I use a Cuisinart) or use fresh riced cauliflower. If you use FROZEN riced cauliflower, the recipe will end up a little watery, so either cook the frozen riced cauliflower and dry thoroughly or decrease you amount of coconut milk. It may still wind up a little watery.
In a large bowl, combine sauce, chicken and cauliflower rice. Spread evenly in a deep baking dish adn bake for 60 minutes at 350 degrees. When done, let sit for about 15 minutes to set.
Notes
Makes 10 servings
Per Serving
32.3 grams protein
7.6 grams carbs
5.6 grams net carbs
6.6 grams fat
Nutrition
- Serving Size: 1/10
- Fat: 6.6
- Carbohydrates: 7.6
- Fiber: 1.9
- Protein: 32.3
