Traditional Cauliflower 'Rice' Substitute Recipe

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Nutrition Highlights (per serving)

Calories 96
Fat 7g
Carbs 7g
Protein 3g
View All
Total Time 15 min
Prep 10 min, Cook 5 min
Servings 4 (1 cup each)

This "rice" made from chopped cauliflower will boost your entrees with fiber and nutritional value and leave you more satisfied after any meal than white rice would. If you haven't tried making the cauliflower switch, this is the recipe to try out your first time. This cauliflower rice tastes very mild, but the beauty of a plain rice recipe is you can make it your own. See below for suggestions.

Ingredients

Preparation

  1. Process fresh cauliflower until it is the size of rice, either using the plain steel blade of your food processor or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife if you have the dexterity to chop it up finely.
  2. Sauté the rice with a tablespoon or so of olive oil over high heat.

Ingredient Variations and Substitutions

Feel free to jazz up your dish with spices, herbs, cheese, and whatever else suits your fancy.

Cooking and Serving Tips

There are alternative methods for preparing cauliflower ice, other than sauteeing.

  1. Try the roasted version of cauliflower rice. This is by far the easiest method as you just spread the processed cauliflower evenly on a baking sheet, drizzle olive oil across the top, and place in a 400F oven for 12 minutes for an easy healthy rice option. 
  2. You can also use the microwave. Microwave the rice in a covered dish for 3 to 5 minutes. Do not add water or oil. Cauliflower absorbs water and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work. This method results in a more mild flavor.

The finished cauliflower rice can be used under a sauce, such as a curry, or as the base for a dish such as fried "rice" or a "rice" salad likened to potato salad. So you know, it does not work well as a substitute for rice in casseroles where the rice is supposed to absorb the liquid.

Nutrition Facts
Servings: 4 (1 cup each)
Amount per serving  
Calories 96
% Daily Value*
Total Fat 7g 9%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 44mg 2%
Total Carbohydrate 7g 3%
Dietary Fiber 3g 11%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 32mg 2%
Iron 1mg 6%
Potassium 440mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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