Vegetables

Cauliflower Rice

INGREDIENTS (MAKES 6 CUPS)

  • 1 head cauliflower (720 g/ 1.6 lb)

INSTRUCTIONS

  1. Remove the leaves and the hard center  core of the cauliflower and cut into
  2. Wash the cauliflower thoroughly and drain
  3. Once dry, grate with a hand grater or in a food processor with a grating (or regular) blade. Pulse until it looks like rice. A grating blade will make it look closer to real rice. Don’t overdo it – it only takes a few more seconds to make purée out of
  4. Cook the cauli-rice using the following tips or place in an airtight container and store up to 4 days. Done!

COOKING TIPS

  • Steaming:

Place in a steam pot and cook for 5-7 minutes. Otherwise, place in an airtight container and store up to 4 days.

  • Microwaving:

Place the processed cauliflower in a microwave safe bowl and cook on medium-high for 5-7 minutes. You won’t need any water when cooking in the microwave. Season with salt and pepper (if desired).

  • Pan roasting:

You can briefly cook the “rice” on a pan greased with butter or ghee or add directly to the pot with meat or sauce you plan to serve it with.

  • Oven cooking:

Preheat the oven to 200 C / 400 F. Spread the grated cauli-rice over a baking sheet lined with parchment paper and cook for 12-15 minutes flipping 2-3 times.

NUTRITION FACTS        (per serving, 1 1/2 cups)

TOTAL CARBS: 6 g FIBER: 2.4 g

NET CARBS: 3.6 g PROTEIN: 2.3 g

FAT: 0.3 g

CALORIES: 30 kcal MACRONUTRIENT RATIO: CARBS (54%)

PROTEIN (35%)

FAT (11%)

MAGNESIUM: 18 mg (5% RDA)

POTASSIUM: 358 mg (18% EMR)

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