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ITG Recipes for Steps 1-3

Feel free to enjoy the recipes here that can be used on the ITG Diet Plan.  One of our coaches has looked at, approved and most of the time has cooked the recipes we are sharing here.  We did not invent all of these recipes and will try to credit the author when provided.  Plan accordingly depending on the step of the plan you are on.  If you have a recipe you would like to share please send it to us!

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Cauliflower Chicken Fried Rice

For All Stages of the ITG Diet Plan

Category:  Main Dishes Vegetable Dishes  - 


For 4 Servings(s) ()


  • 2 tablespoon(s) minced garlic
  • 2 tablespoon(s) chopped scallions for garnish
  • 1 Head of Cauliflower (grated)
  • 4 tablespoon(s) Olive Oil
  • 4 tablespoon(s) Low Sodium Soy Sauce
  • 1 pinch(es) Sea Salt to taste
  • 1 pinch(es) Black Pepper to taste
  • 4 cup(s) Mixed approved veggies
  • Chopped Grilled Chicken, can be precooked (or other protein)

Cauliflower Chicken Fried Rice Directions

  1. Pre-cook chicken or other lean protein if needed.
  2. Grate cauliflower using a food processor or blender. If you don’t have either, you can use a cheese grater. Or purchase pre-riced cauliflower from the store.
  3. Dice the other ingredients you want to add into the fried rice. 
  4. Add oil to frying pan on medium heat. 
  5. Add in the garlic and begin to brown. Then add in all the other ingredients, except the cauliflower (if using onions, make sure to not caramelize.)
  6. Add low sodium soy sauce.
  7. When the veggies/meat are about done, add in the grated cauliflower and combine everything. Cook 5-10 minutes, until cauliflower "rice" meets desired consistency.
  8. Make a hole in the center of the fried rice and add in an egg. Mix everything together. Add sea salt and pepper to taste and add optional scallions on top for garnish if desired.
  9. Each serving should be about 2 cups of vegetables and 5-8 ounces of protein; add a salad for a complete dinner.

Your comments on this recipe (1)

by barb304 , on Thursday, 18 May 2017
Pretty easy to make and very tasty! I made it with boneless skinless chicken this time, but will try it again with shrimp!! This will be one of my go to meals!!
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