5 Chicken Dinners Featuring Riced Cauliflower

True or False: vividly colored fruits and veggies are the healthiest. Answer: Mostly true. Cauliflower is a very notable, worthy exception. Despite its stark white hue, the cruciferous veggie is among the top 25 powerhouse fruit and vegetables in the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI), a scoring method that ranks foods based on their nutrient content per calorie. From vitamin C and folate to fiber and vitamin K, cauliflower contains numerous essential vitamins, phytochemicals and antioxidants that may help prevent chronic disease, says LiveScience.com. It’s also high in fiber and low in sugar, making it the perfect low-carb swap for your weight loss meal plan. That’s why the South Beach Diet has created several hearty dinners served atop a bed of fluffy riced cauliflower!

In addition to its nutritional superpowers, cauliflower is unbelievably versatile. It can be pureed into a smooth, creamy soup without needing any cream. It can be cooked, squeezed of moisture and molded into a crispy cauliflower pizza crust. It can be mashed into fluffy “mashed potatoes.” It can even become rice! Just grate it, enjoy it raw or sauté it for a few minutes with a little EVOO or butter. We wrote a whole article about all the creative things you can do with cauliflower. Check it out here! >

Five of our most popular prepared entrées contain riced cauliflower, so it’s never been easier to be reintroduced to this incredible veggie. Check out these delicious South Beach Diet chicken dinners featuring our favorite rice substitute:

1. Chicken Fajita Bowl >

Calories: 230

Protein: 18 grams

Net Carbs: 18 grams

Head to virtually any restaurant and you’ll find some kind of bowl on the menu. They’re (usually) a South Beach Diet-approved celebration of proteins and veggies. This easy Chicken Fajita Bowl rivals expensive takeout and you can easily make it your own creation. Add a dollop of sour cream or mix in fresh lettuce. You could even scoop it up with an almond flour tortilla or grain-free tortilla chips. Yum!

2. Chicken Broccoli and Riced Cauliflower >

Calories: 210

Protein: 19 grams

Net Carbs: 6 grams

Nothing makes us happier than five-star reviews and this entrée has nearly 100 on SouthBeachDiet.com. Along with a perfect rating, South Beach Diet customer, Sonam, said this was their first time trying a rice alternative like cauliflower rice. “I was pretty surprised that the texture was like actual rice,” they wrote. “It definitely squashed my craving for real rice. Overall the meal was tasty and filling.”

3. Chicken & Veggies >

Calories: 220

Protein: 15 grams

Net Carbs: 11 grams

So you say you don’t like salad? Here’s an easy (and enjoyable) way to eat your veggies. On top of filling cauliflower rice, we added caramelized onions, roasted red peppers, tender broccoli and crisp Edamame to this entrée. You’ll love the chicken and sweet, tangy sauce.

4. Spicy Chicken & Riced Cauliflower >

Calories: 200

Protein: 15 grams

Net Carbs: 9 grams

One online reviewer tried our Spicy Chicken & Riced Cauliflower and described it as “love at first bite.” “This has been the best dish so far, hands down,” they wrote. “The spice builds but isn’t too much, about like a medium salsa.” We think the combination of okra, carrots and spinach is unique and terrific.

5. Chicken with Apricot Glaze >

Calories: 230

Protein: 17 grams

Net Carbs: 11 grams

Chinese food just isn’t Chinese food without, well, rice. But we think you’ll be pleasantly surprised how good riced cauliflower can be, especially when it’s coated in a sweet apricot glaze. If you have some Healthy Fats or Extras left for the day, add a few cashews or peanuts to this dish to add flavor and crunch.