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Cauliflower is not just a perfect low-carb and grain-free alternative to rice and potatoes. If you follow a healthy low-carb diet, you should always have some cauli-rice ready in your fridge.
Al you need to make cauli-rice is either a food processor with a grating blade, an S blade , or even a hand grater if you don't have any of these. Check out the recipe below for more information on how to do this step by step.
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 (fan assisted), or 220 °C/ 425 °F (conventional). Spread the grated cauli-rice over a baking sheet lined with parchment paper and cook for 12-15 minutes flipping 2-3 times.
You can even make cauli-rice in a blender - what a great idea! You can keep the cauli-rice sealed in the fridge for up to 4 days.
Hands-on Overall
Serving size about 150 g/ 5.3 oz
Nutritional values (per serving, about 150 g/ 5.3 oz)
Net carbs3.6 grams
Protein2.3 grams
Fat0.3 grams
Calories30 kcal
Calories from carbs 54%, protein 35%, fat 11%
Total carbs6 gramsFiber2.4 gramsSugars2.3 gramsSaturated fat0.2 gramsSodium36 mg(2% RDA)Magnesium18 mg(5% RDA)Potassium359 mg(18% EMR)
Ingredients (makes 8 servings)
- 1 large head cauliflower (1.2 kg/ 2.6 lb)
Instructions
- Remove the leaves and the hard centre core of the cauliflower and cut into florets.
- Grate with a hand grater or in a food processor with a grating or an S 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 it. If you don't have any of these, use a hand grater.
- Place in an airtight container and store up to 4 days.
Ingredient nutritional breakdown (per serving, about 150 g/ 5.3 oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower, fresh |
| 3.6 g | 2.3 g | 0.3 g | 30 kcal |
| Total per serving, about 150 g/ 5.3 oz |
| 3.6 g | 2.3 g | 0.3 g | 30 kcal |
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