Chicken and Cauliflower Skillet Stir-Fry
Tender slices of chicken and crisp cauliflower come together in a silky mushroom and oyster sauce that’s rich yet balanced. Chicken and Cauliflower Skillet Stir-Fry offers a comforting mix of umami depth, mild sweetness, and garlic warmth, perfect for a cozy weeknight dinner or a casual family meal.
- Prep15 mins
- Cook15 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Chicken and Cauliflower Skillet Stir-Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 47 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 89 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 3
- Heart Health
- 31
- Metabolic
- 12
- Digestive
- 21
- Inflammatory
- 44
- Performance
- 41
- General Wellness
- 1
In a large glass bowl, mix 1/4 cup water, soy sauce, 2 tablespoons canola oil, cornstarch, sesame oil, 1 1/2 teaspoons sugar, 3/4 teaspoon salt, and garlic powder until smooth. Add the chicken to the marinade and stir to coat. Cover the bowl with plastic wrap and refrigerate to marinate for at least 30 minutes or up to overnight.
- 2
Bring a large pot of lightly salted water to a boil. Boil the cauliflower florets until just barely tender, 3 to 5 minutes. Drain, then immediately place in an ice water bath for several minutes until cold to stop the cooking; drain again.
- 3
Heat canola oil in a large wok or skillet over high heat until almost smoking. Add the garlic to the hot oil and sprinkle the salt over it. Cook the garlic, pressing it into the oil with a spoon, until the cloves turn dark brown, 2 to 3 minutes. Remove and discard the garlic cloves.
- 4
Drain the chicken and discard the marinade. Add the chicken to the hot oil and let it cook without stirring until browned, 3 to 5 minutes. Stir the chicken. Pour 1/2 cup water over the chicken, then scrape the bottom of the wok with the flat edge of a wooden spoon to release any browned bits into the liquid.
- 5
Pour the cream of mushroom soup and the remaining 1/2 cup water over the chicken and stir. Add the oyster sauce, 3/4 teaspoon sugar, and 3/4 teaspoon salt to the chicken mixture. Add the cauliflower to the chicken, stirring to coat completely in the sauce; cook and stir until the cauliflower is tender and the chicken is no longer pink in the center, 5 to 7 minutes.
- Calories 346.47 kcal Moderate 17%
- Protein 19.64 g Good Source 39%
- Carbohydrate 24.84 g 9%
- Total Fat 17.97 g High 23%
- Saturated Fat 3.7 g Moderate 19%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 84.11 mg High 28%
- Sodium 1366.18 mg High 59%
- Dietary Fiber 0.37 g Low Source 1%
- Total Sugars 4.21 g --
- Added Sugars 2.78 g Moderate 6%
- Calcium 82.26 mg Low Source 6%
- Iron 1.02 mg Low Source 6%
- Potassium 34.44 mg Low Source 1%
- Vitamin A 1.23 mcg Low Source 0%
- Vitamin C 13.23 mg Moderate 15%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Soy 🌱
- Wheat 🌾
- Gluten
- Sesame
- Corn 🌽
- Garlic 🧄
About This Recipe
Chicken and Cauliflower Skillet Stir Fry is made with 13 ingredients and serves 6. It takes about 30 mins and is rated medium. Key ingredients include Boneless Chicken Thigh, Canola Oil, Cauliflower Florets, and Cornstarch. Each serving provides about 346.47 kcal, and is a good source of protein.
Recipe Questions
- What is Chicken and Cauliflower Skillet Stir-Fry made of?
- The main ingredients are Boneless Chicken Thigh, Canola Oil, Cauliflower Florets, Cornstarch, Cream of Mushroom Soup. The full list of 13 is above.
- How long does it take to make Chicken and Cauliflower Skillet Stir-Fry?
- About 30 mins in total: 15 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 346.47 kcal. The full nutrition breakdown is above.
- Is Chicken and Cauliflower Skillet Stir-Fry easy to make?
- This recipe is rated medium, with 13 ingredients and 5 steps.
- Is Chicken and Cauliflower Skillet Stir-Fry healthy?
- Chicken and Cauliflower Skillet Stir-Fry has an easyChef Pro health score of 43/100. Per serving, it provides 346.47 calories and 19.64 g of protein, or 39% of the Daily Value. Worth noting per serving: sodium at 1366.18 mg (59% of the Daily Value), saturated fat at 3.7 g (19% of the Daily Value) and added sugars at 2.78 g (6% of the Daily Value). It contains Milk, Soy, Wheat, Gluten, Sesame, Corn and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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