Wait until you try this amazing cauliflower rice
recipe! It is surprisingly delicious, very easy-to-make, low calorie, and
gluten free. It is a great rice substitution. It can be eaten as a
side alone or as a base for dishes like stir-fries or curries. My husband
was actually pleasantly surprised how delicious it is.
I'm not sure where this idea comes from for making cauliflower rice, as
there are versions of the recipe on the internet.
For more great Low Fat Recipes, Low Calorie
Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out
my
Diet Recipe Index. Also check out my
Nutritional Chart
for fat grams, fiber grams, and calories for all your favorite foods.
More of Linda's
delicious
Cauliflower Recipes.
Basic Cauliflower Rice Recipe
Recipe Type:
Cauliflower,
Vegetables,
Diet
Yields: 4 servings
Prep time:
10 min
Cook time:
6 min
Ingredients:
1 head cauliflower
1 tablespoon extra-virgin
olive oil
or safflower oil
1 medium
onion, diced
Coarse
salt
and coarsely-ground
black pepper to taste
Spices, herbs, and/or vegetables of your choice (see variation ideas below)*
* Season as you would any rice
dish. I added some diced red bell pepper and sautéed with the onions.
Preparation:
Wash, remove core and leaves, trim, and coarsely chop the
cauliflower. Chop the fresh
cauliflower into small florets or pieces small enough to fit into the
food processor. Make sure that the cauliflower pieces are completely
dried before using.
In a large frying pan over medium heat, heat olive oil. Add onion and
sauté approximately 10 minutes or until soft. If
adding other diced vegetables, add with the onions.
Meanwhile, place cauliflower pieces in a food processor and process
(pulse) until the cauliflower is small and has the texture of rice. You
could also use a cheese grater. Don't over
process, as the cauliflower can get mushy - you want a rough chop.
|
 |
 |
 |
|
Cauliflower Chunks |
Rough
Chop Cauliflower - Cauliflower Rice |
Raise the heat to medium-high. Add the prepared cauliflower to the
cooked onions in the frying pan. Cover and
cook approximately 5 to 6 minutes, stirring frequently, until the
cauliflower is slightly crispy on the outside but tender on the inside
(similar to "al dente" pasta).
Season with salt and pepper to taste.
Remove from heat and serve.
Makes 4 servings.
Variation Ideas:
Also great used as "rice" in soups and stews and as side dish in place of rice
or curry. Great served with chicken, seafood, and a side
salad. Be creative!
- Curried Cauliflower Rice: Add 1 tablespoon turmeric or curry
powder.
- Herbed Rice: Add 1/4 cup of fresh basil, parsley, cilantro,
green onion, and/or other
herbs of your choice.
- Chinese Fried Rice: After frying the cauliflower rice, push the
cauliflower to one side of the pan. Pour in one (1) beaten egg into the empty
part of the pan and lightly scramble the egg. Then mix the scrambled egg and
cauliflower "rice" together. If desired, add a little soy sauce to the mixture.
- Rice Salad: After frying and cooling, mix in some chopped cucumbers
and tomatoes. Season lightly with some oil and vinegar.
- Spanish Rice: After cooking the cauliflower, add
an 8-ounce can of chopped tomatoes and a little hot sauce (to taste). Can
also add some sautéed diced green pepper and garlic.
- Vegetable Rice: Add your favorite diced vegetable; sauté with the
onions.
Basic
Cauliflower
Rice - Nutritional Information
I cannot guarantee the accuracy of the below
information. All information is intended for your general knowledge only and is not a
substitute for medical advice or treatment for specific medical conditions. You should
seek prompt medical care for any specific health issues and consult your physician before
starting a new fitness regimen. |
|
Item |
Amount |
Fat Grams |
Carb Grams |
Calories |
|
cauliflower |
1 head |
1 |
30 |
144 |
|
olive oil, |
1 tablespoon |
5 |
0 |
120 |
|
1 onion |
medium-size |
.1 |
9 |
40 |
|
Recipe
Totals |
|
6.1 |
39 |
304 |
Recipe makes 4 servings.
4 servings
- Each Serving -
1.5 Fat Grams, 9.7 Carb Grams, 76 Calories
|
