Grains Be Gone: Cauliflower Rice Diet Info and Easy Recipes

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Posted by admin December 24, 2022

Trying to reduce on carbs? Or perhaps you’re attempting to trick your youngsters into consuming extra greens? Look no additional than cauliflower. The vegetable – which is technically a flower – is a good low-carb, low-calorie substitute for white rice in quite a lot of dishes. 

What Is Riced Cauliflower? 

Riced cauliflower is solely that: cauliflower that has been chopped and grated for a rice-like form. The vegetable naturally has an identical consistency to rice when chopped, making it an ideal substitute for the grain. 

Is Cauliflower Rice Good For You? 

When in comparison with common rice, cauliflower is extra nutritious and more healthy for you. When contemplating what number of carbs are in cauliflower rice,  it gives solely 3 grams of internet carbs per cup, which is eighteen instances lower than the identical quantity of rice. 

Looking at total cauliflower rice diet details. A serving of the vegetable comprises: 

  • 25 energy 
  • 0 grams of fats 
  • 5 grams of carbohydrates 
  • 2 grams of dietary fiber 
  • 2 grams of sugar
  • 2 grams of protein
  • 30 milligrams of sodium

That is considerably decrease in energy and carbs when in comparison with a serving of white rice: 

  • 204 energy
  • 0.45 grams of  fats
  • 43.44 grams of carbohydrates 
  • 0.6 grams of fiber 
  • .06  grams of sugar 
  • 4.26  grams of protein
  • 3 milligrams of sodium 

The way to Make Cauliflower Rice 

Whereas cauliflower rice is comparatively straightforward to seek out in your native grocery retailer’s freezer aisle, a less expensive and more energizing possibility is to make it at house. This technique from the minimalist baker is a straightforward approach to flip the veggie right into a rice consistency. 

Components

  • One massive head of cauliflower

Methodology

  1. Wash and totally dry cauliflower
  2. Take away all greens.
  3. If utilizing a field grater, reduce the cauliflower into chunks and use the medium-sized holes to grate. If utilizing a meals processor, reduce the cauliflower into smaller items and use the grater attachment to grate  
  4. Switch to a clear towel or paper towel and press to take away any extra moisture. 

 5 Straightforward and Scrumptious Cauliflower Rice Dishes 

1. Cauliflower Fried Rice

One of the vital tried and true rice recipes is fried rice – easy to make and stuffed with scrumptious greens. This recipe from As soon as Upon a Chef is a straightforward and scrumptious tackle the favored rice dish.  

Components

  • 2 massive eggs, overwhelmed
  • 1 cup of chopped scallions
  • 3 cloves of minced garlic 
  • 1 tablespoon of chopped ginger 
  • 2 kilos of riced cauliflower
  • 5 tablespoons of soy sauce
  • ¼ teaspoons of crushed crimson pepper 
  • 1 teaspoon of sugar
  • 1 cup of frozen peas and carrots 
  • 1 teaspoon of rice vinegar 
  • 1 teaspoon of sesame seed oil 
  • ¼ cup of chopped cashews or peanuts 
  • ¼ teaspoon of salt 
  • 3 tablespoons of vegetable oil 

Methodology

  1. Warmth 2 teaspoons of vegetable oil in a big (10 or 12-inch) nonstick skillet over medium warmth. 
  2. Add the eggs and a pinch of salt, and scramble till the eggs are cooked.
  3. Switch to a small plate and put aside. Wipe the pan clear.
  4. Add vegetable oil to the pan and set over medium warmth. 
  5. Add the garlic, and ginger and cook dinner, stirring usually till softened however not browned, 3 to 4 minutes. 
  6. Add the cauliflower rice, soy sauce, crimson pepper flakes, sugar, and 1/4 teaspoon salt. 
  7. Prepare dinner, stirring usually, for about 3 minutes. 
  8. Add the peas and carrots and proceed cooking till the greens are warmed by way of, a couple of minutes. 
  9. Stir within the rice vinegar, sesame oil, scallions, nuts, and eggs. 
  10. Serve instantly. 

2. Parmesan Cauliflower Rice Skillet

On the lookout for one thing somewhat extra indulgent? This parmesan cauliflower rice dish from Eat Properly 101 is tacky, scrumptious, and wholesome!

Components

  • Premade cauliflower rice
  • ½ a chopped white onion 
  • 2 cloves of minced garlic 
  • 2 ounces of finely grated recent Parmesan cheese 
  • 2 tablespoons of vegetable inventory
  • The juice of 1/2 a lemon  
  • 1 teaspoon of crimson chili pepper flakes 
  • 2 tablespoons of unsalted butter 
  • Contemporary chopped parsley – to style 

Methodology

  1. In a medium skillet, soften the butter. 
  2. Add the garlic and onion and fry for 1 minute till aromatic — watch out to not let it burn.
  3. Add the riced cauliflower to the skillet and stir for 1 minute.
  4. Add within the vegetable inventory, about half the parsley, and lemon zest. 
  5. Prepare dinner for 1 minute to cut back juices, then add the lemon juice and parmesan cheese.
  6. Stir within the remaining parsley. 
  7. Serve the Parmesan Cauliflower Rice with recent cracked black pepper, crimson chili pepper flakes, and extra parmesan.  

3. Mediterranean Cauliflower Rice

Take your tastebuds on trip with this easy, wholesome dish from Cookie + Kate, impressed by the flavors of the Mediterranean. 

Components

  • 16 ounces of store-bought cauliflower rice
  • ½ cup of sliced almonds
  • 2 tablespoons of extra-virgin olive oil
  • 2 cloves of pressed or minced garlic 
  • Pinch of crimson pepper flakes – to style
  • ¼ teaspoon of fantastic sea salt
  • ½ cup of chopped flat-leaf parsley
  • 1 tablespoon of lemon juice
  • Freshly floor black pepper – to style

Methodology

  1. Toast the almonds in a skillet till they’re calmly golden and aromatic. Switch them to a bowl. 
  2. Heat the olive oil and cook dinner the garlic briefly. 
  3. Add the cauliflower rice. Stir each minute or so till it’s warmed by way of
  4. Take away the skillet from the warmth. Add the toasted almonds, recent parsley, and lemon juice. 
  5. Stir collectively. 

4. Cilantro Lime Cauliflower Rice

When you’re searching for one thing with a Southwest aptitude, this cilantro lime cauliflower rice from Really feel Good Foodie is an ideal addition in your subsequent taco night time.  

Components

  • Riced cauliflower
  • 1 tablespoon of extra-virgin olive oil
  • 1 minced garlic clove 
  • 1 diced small onion 
  • ½ teaspoon of salt
  • ½ teaspoon of pepper
  • Juice of 1 lime
  • 2-3 tablespoons recent chopped cilantro

Methodology

  1. In a big skillet over medium warmth, warmth the olive oil, then add the onions and garlic.
  2. Prepare dinner till gentle and translucent, about 5-7 minutes.
  3. Add the cauliflower rice and stir to mix. 
  4. Season with salt and pepper and proceed to cook dinner for 3 to 5 minutes, stirring regularly till the cauliflower softens. 
  5. Take away from warmth and switch to a big serving bowl. 
  6. Add lime juice and recent cilantro and toss gently to mix. Serve heat.

5. Vegan Birthday Cake Shake 

Okay, don’t roll your eyes simply but. This scrumptious shake from plant milk firm JOI is the right approach to sneak cauliflower into your child’s weight loss program. Plus, utilizing frozen cauliflower as a substitute of ice makes the drink creamier. 

Components

  • 1 cup of JOI cashew milk focus 
  • ¼ cup of cashew butter
  • 2 tablespoons of on the spot vanilla pudding
  • ½ cup of frozen cauliflower rice 
  • The juice of ½ lemon
  • 2 teaspoons of agave syrup  
  • ¼ cup of sprinkles

Methodology

  1. In a blender, mix all substances besides the sprinkles. 
  2. Mix for one minute on excessive till the shake is easy and creamy.
  3. Stir in sprinkles and serve! 
Takeaway 

Whether or not you’re seeking to reduce on carbs, wish to sneak extra greens into your child’s favourite meals, or simply wish to strive one thing new and thrilling, changing common rice with cauliflower could also be for you! It’s more healthy and extra nutritious, plus – there’s plenty of distinctive recipes which you can strive!