Simple Cauliflower Rice

GF V DF VG NF SF May 23, 2024

Recipe Nutrition Comment Print
Share on:

Cauliflower rice is a super easy and quick low carb side that is very versatile. Like rice, cauliflower is bland, meaning it will taste like whatever you put on it. I went for a little garlic and allspice here, and garnished with some parsley for a delicious side in just 10 minutes

- 1 lb (454 g) Frozen cauliflower, thawed
- 1/2 tbsp (7.5 g) Extra virgin olive oil
- 1 tsp (3 g) Garlic powder
- 1 tsp (3 g) Onion powder
- 1 tsp (3 g) Black pepper, ground
- 1/2 tsp (3 g) Salt
- 1/4 tsp (0.5 g) Allspice, ground

1. Preheat a large pan over medium heat with EVOO

2. Add your cauliflower florets to a food processor. I used a pound of frozen cauliflower that I defrosted, but fresh will work too. Pulse a couple of times to chop it to a rice consistency, but be careful not to overblend. Here's what it should look like

3. Remove the blade from the food processor, and mix in the spices with a spatula. Transfer to your heated pan

4. Cook over medium heat for about 5-10 minutes with occasional stirring to cook off the water. The cauliflower should become lightly crispy and browned, like the texture of rice. Don't mix too much or it will become mushy. Adjust with spices to taste, garnish with parsley, and serve

5. You can also make "rice" with other veggies, like broccoli, mushrooms, and sweet potatoes!

https://www.poormanprotein.com/recipes/cauliflower-rice

Description

 Cauliflower rice is a super easy and quick low carb side that is very versatile. Like rice, cauliflower is bland, meaning it will taste like whatever you put on it. I went for a little garlic and allspice here, and garnished with some parsley for a delicious side in just 10 minutes

Time

Prep Time:

5 minutes

Cook Time:

5 minutes

Total Time:

10 minutes

Cost

Total Cost:

Cost per Serving:

$0.96

Ingredients

Serving(s)

1 lb Frozen cauliflower, thawed
1/2 tbsp Extra virgin olive oil
1 tsp Garlic powder
1 tsp Onion powder
1 tsp Black pepper, ground
1/2 tsp Salt
1/4 tsp Allspice, ground

Instructions

Cook Mode Off: Prevents screen dimming

Pictures: Shown

1. Preheat a large pan over medium heat with EVOO


2. Add your cauliflower florets to a food processor. I used a pound of frozen cauliflower that I defrosted, but fresh will work too. Pulse a couple of times to chop it to a rice consistency, but be careful not to overblend. Here's what it should look like



3. Remove the blade from the food processor, and mix in the spices with a spatula. Transfer to your heated pan


4. Cook over medium heat for about 5-10 minutes with occasional stirring to cook off the water. The cauliflower should become lightly crispy and browned, like the texture of rice. Don't mix too much or it will become mushy. Adjust with spices to taste, garnish with parsley, and serve



5. You can also make "rice" with other veggies, like broccoli, mushrooms, and sweet potatoes!

Nutrition Facts

------------------------------------------

Servings: 2

Calories: 95

------------------------------------------
Total Fat: 3.9g (5 %)
 Saturated Fat: 0.6g (3 %)
 Polyunsaturated Fat: 0.7g
 Monounsaturated Fat: 2.4g
Cholesterol: 0mg (0 %)
Sodium: 638mg (28 %)
Total Carbohydrate: 13.6g (5 %)
 Fiber: 5.9g (21 %)
 Net Carbs: 7.7g
 Total Sugar: 5.2g
Protein: 5.1g (10 %)

------------------------------------------
Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 63mg (5 %)
Iron: 1.49mg (8 %)
Magnesium: 32mg (8 %)
Potassium: 486mg (10 %)

------------------------------------------

Glycemic Index

:

30.1

Glycemic Load

:

4.2

This post may contain affiliate links