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Cauliflower Rice

AuthorAnnabel
RatingDifficultyBeginner

Cauliflower is a perfect replacement not only for potatoes but also for rice when grated thinly. You won't tell the difference!

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Yields4 Servings
Prep Time5 minsCook Time10 minsTotal Time15 mins

 1 medium cauliflower

What are we cooking today?
1

This yummy, low-carb substitute for regular rice can be served as a side as a replacement for rice or added to, to make a dish of it's own.

One medium cauliflower generally makes around 5 cups of cauli-rice.

There are 3 different ways you can cook the cauliflower: microwaved, pan-roasted or oven-baked.

Getting started
2

Remove the leaves and the hard centre core of the cauliflower and cut into florets. Wash the cauliflower and drain well.

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.

4

Microwaved: 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.

5

Pan-roasted: Alternatively, you can briefly cook the "rice" on a pan greased with butter or coconut oil or add directly to the pot with meat or sauce you plan to serve it with.

6

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

Annabelle's tip
7

For more flavour, season the cauli-rice with pink Himalayan salt and add a tablespoon or two of butter.

Ingredients

 1 medium cauliflower

Directions

What are we cooking today?
1

This yummy, low-carb substitute for regular rice can be served as a side as a replacement for rice or added to, to make a dish of it's own.

One medium cauliflower generally makes around 5 cups of cauli-rice.

There are 3 different ways you can cook the cauliflower: microwaved, pan-roasted or oven-baked.

Getting started
2

Remove the leaves and the hard centre core of the cauliflower and cut into florets. Wash the cauliflower and drain well.

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.

4

Microwaved: 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.

5

Pan-roasted: Alternatively, you can briefly cook the "rice" on a pan greased with butter or coconut oil or add directly to the pot with meat or sauce you plan to serve it with.

6

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

Annabelle's tip
7

For more flavour, season the cauli-rice with pink Himalayan salt and add a tablespoon or two of butter.

Cauliflower Rice
AuthorAnnabelCategory, , , , , , DifficultyBeginner
Rating
Yields4 Servings
Prep Time5 minsCook Time10 minsTotal Time15 mins

Ingredients

 1 medium cauliflower

Directions

What are we cooking today?
1

This yummy, low-carb substitute for regular rice can be served as a side as a replacement for rice or added to, to make a dish of it's own.

One medium cauliflower generally makes around 5 cups of cauli-rice.

There are 3 different ways you can cook the cauliflower: microwaved, pan-roasted or oven-baked.

Getting started
2

Remove the leaves and the hard centre core of the cauliflower and cut into florets. Wash the cauliflower and drain well.

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.

4

Microwaved: 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.

5

Pan-roasted: Alternatively, you can briefly cook the "rice" on a pan greased with butter or coconut oil or add directly to the pot with meat or sauce you plan to serve it with.

6

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

Annabelle's tip
7

For more flavour, season the cauli-rice with pink Himalayan salt and add a tablespoon or two of butter.

Nutrition Facts

Servings 4


Amount Per Serving
Calories 7
% Daily Value *
Total Fat 0.1g1%
Saturated Fat 0g
Cholesterol 0mg
Sodium 2mg1%
Potassium 95mg3%
Total Carbohydrate 1.2g1%
Dietary Fiber 0.77g4%
Sugars 0.75g
Protein 0.62g2%

Calcium 0.5%
Iron 0.75%
Vitamin D 0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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