Follow us 148.4k
Cauliflower is one of the staples in my kitchen. You can use it instead of rice, in a delicious grain-free pizza base and even instead of potatoes to make this creamy mash.
Apart from making cauli-rice, there are several ways you can use this healthy cruciferous vegetable in low-carb recipes! Cauliflower can be used instead of potatoes in recipes such as cauli-mash, potato salad and even potato gratin. So versatile!
Hands-on Overall
Serving size about 1 1/2 cups
Nutritional values (per about 1 1/2 cups)
Net carbs8.1 grams
Protein16.8 grams
Fat28.8 grams
Calories367 kcal
Calories from carbs 9%, protein 19%, fat 72%
Total carbs12.1 gramsFiber4 gramsSugars4.5 gramsSaturated fat16.8 gramsSodium501 mg(22% RDA)Magnesium48 mg(12% RDA)Potassium676 mg(34% EMR)
Ingredients (makes 4 servings)
- 6 cups Cauli-rice - about 1 medium cauliflower (720 g/ 1.6 lb / 25.4 oz)
- 1/4 cup ghee or butter (55 g/ 1.9 oz)
- 1 small white onion, finely chopped (70 g/ 1.9 oz)
- 1 cup chicken stock or vegetable stock (240 ml/ 8 fl oz)
- 1 tsp Dijon mustard (you can make your own)
- 1 cup cheddar cheese, shredded (110 g/ 4 oz)
- 1 cup grated parmesan cheese or any hard Italian-style cheese (60 g/ 2.1 oz)
- 2-4 tbsp freshly chopped chives, parsley or spring onion
- sea salt, to taste
Instructions
- Make the cauliflower rice by following this recipe. Do not cook the cauli-rice.
For best results, use the grating blade or the S blade of your food processor to create rice-like shapes.
- Grease a large pan with ghee or butter. Once hot, add the finely chopped onion and cook over a medium heat until lightly browned.
- Add the cauli-rice and mix well.
- Cook for just a few minutes and pour in the chicken stock (or vegetable stock). Cook for another 5 minutes or until the cauli-rice is crisp-tender. Meanwhile, grate the cheddar and parmesan cheese.
- Add the mustard, stir and take off the heat.
- Add the grated cheese and mix well. Keep some parmesan cheese for garnish. Add the freshly chopped chives and also keep some for garnish. Season with salt to taste if needed.
- Place the "risotto" into serving bowls and top with the remaining parmesan cheese and chives. Serve immediately or store in the fridge for up to 4 days.
Ingredients
- 6 cups Cauli-rice - about 1 medium cauliflower (720 g/ 1.6 lb / 25.4 oz)
- 1/4 cup ghee or butter (55 g/ 1.9 oz)
- 1 small white onion, finely chopped (70 g/ 1.9 oz)
- 1 cup chicken stock or vegetable stock (240 ml/ 8 fl oz)
- 1 tsp Dijon mustard (you can make your own)
- 1 cup cheddar cheese, shredded (110 g/ 4 oz)
- 1 cup grated parmesan cheese or any hard Italian-style cheese (60 g/ 2.1 oz)
- 2-4 tbsp freshly chopped chives, parsley or spring onion
- sea salt, to taste
Instructions
- Make the cauliflower rice by following this recipe. Do not cook the cauli-rice.
For best results, use the grating blade or the S blade of your food processor to create rice-like shapes.
- Grease a large pan with ghee or butter. Once hot, add the finely chopped onion and cook over a medium heat until lightly browned.
- Add the cauli-rice and mix well.
- Cook for just a few minutes and pour in the chicken stock (or vegetable stock). Cook for another 5 minutes or until the cauli-rice is crisp-tender. Meanwhile, grate the cheddar and parmesan cheese.
- Add the mustard, stir and take off the heat.
- Add the grated cheese and mix well. Keep some parmesan cheese for garnish. Add the freshly chopped chives and also keep some for garnish. Season with salt to taste if needed.
- Place the "risotto" into serving bowls and top with the remaining parmesan cheese and chives. Serve immediately or store in the fridge for up to 4 days.
Nutrition (per serving, about 1 1/2 cups)
Calories367kcal
Net Carbs8.1g
Carbohydrates12.1g
Protein16.8g
Fat28.8g
Saturated Fat16.8g
Fiber4g
Sugar4.5g
Sodium501mg
Magnesium48mg
Potassium676mg
Detailed nutritional breakdown (per about 1 1/2 cups)
Do you like this recipe? Share it with your friends!
