nutrition, Recipe, Uncategorized

Chicken Broccoli Stir Fry & Cauliflower ‘Couscous’



I love stir fry but when you get it to go, you never know what’s in it…how much sodium and if it’s good quality. I decided to make our own the other night for dinner and I have to say….I absolutely LOVE this dish!! In fact, the entire family did 🙂 I normally have stir fry over white rice but wanted a lighter option. I have used cauliflower to make pizza crust and ‘potatoes’ in the past so I thought…’Why not coucous?’. I hope that you enjoy this as much as we did and would love hearing what you thought about this dish after you make it 🙂

Serves: 4

What you’ll need:

3 large chicken breast, cut in cubes
1/2 cup of flour
1 cup chicken broth
1/4 cup honey
1/4 cup soy sauce
1/2 tablespoon fresh ginger, grated
2 cloves of garlic, grated
2 teaspoon sesame oil
2 tablespoon coconut oil
1 head of broccoli
1 small onion
1 small package of portabello mushrooms
1 head of cauliflower
1 tablespoon unsalted butter
1 tablespoon onion powder
1 tablespoon garlic powder
2 tablespoon parsley


1. Clean chicken breast, pat dry with papertowel and cut in cubes. In a large skillet place about two tablespoons into pan over medium heat. Please chicken cubes into flour and coat, shake off excess flour and place in hot pan. Let cook for 2-3 minutes then toss. When chicken is golden brown, put on plate and set aside.
2. While chicken is cooking, pour the chicken broth into the leftover flour along with the honey, soy sauce, ginger, garlic and sesame oil. Whisk to combine and set aside.
3. When chicken is removed from pan, place another tablespoon of coconut oil into pan. While heating the coconut oil, remove stems of broccoli and cut into small pieces, corsley chop the onion and slice mushrooms. When heat is warmed, add broccoli, onion and mushrooms. Stir several times and let cook until tender.
4. Once veggies are tender, stir the sauce mixture one more time then add into veggies. Bring to boil and stir to prevent burning. When sauce thickens add chicken back into pan and toss. Let simmer 2-3 minutes.
5. While chicken and veggie mixture is simmering shread the head of cauliflower using a hand held grater. In another pan heat a tablespoon of butter over medium-high heat. When butter is melted, add the grated cauliflower to pan along with 1 tablespoon of garlic powder, 1 tablespoon of onion powder and 2 tablespoons of parsley. Stir often to prevent burning.

How to plate:

Place a serving of the cauliflower ‘couscous’ on a place and a serving of the chicken and veggies mixture on top. Enjoy!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s