Cauliflower Rice. The Ultimate Diet Food.
My recent obsession with Pinterest has brought to my attention a whole new world of fake out recipes. I stumbled across the idea of rice made out of cauliflower one day, and just had to give it a try. Now, my Lose It app says 1 cup of cooked white rice clocks in at a whopping 246 calories and 53 grams of carbs. Delicious, but not exactly a diet food! On the other hand, the same cup of cooked cauliflower has a measly 29 calories and only 5 grams of carbs!
This makes cauliflower a potential powerhouse for most popular diets including Atkins low carb, paleo, 5 2 diet, VLC (very low calorie diet), just to mention a few. But, how does it taste you ask? I found it surprisingly tasty, and similar texture to rice. It is very versatile, and can be used where ever rice would normally work, like under a curry, in a burrito bowl, even sushi. Who knew!
Another Cauliflower Fake-Out
- Cauliflower Wings- a Vegetarian Fake-out Appetizer
Fool your taste buds, and increase your cruciferous vegetable intake by making these cauliflower "wings" the next time you want an appetizer. You have to try them!
First I will tell you how to make and store the "rice", then I will give you my favorite suggested recipe for how I like to eat it. Of course you need to start with a good quality fresh head of cauliflower, that is firm and white, with no brown spots. Organic would be great, but often expensive. If not using organic, than wash well and try and dry as much as possible.
Cut the core off the cauliflower, and cut into florets. Remove most of the stem. Add the florets, in about 3 or 4 batches for a head of cauliflower, to a food processor. Turn on for 30 seconds. Check the texture, you want it to look like rice. You may need a few additional 5 second pulses to get it uniformly chopped. Remove to bowl, or zip lock bag for storage if not all is needed.
I was able to get 5 cups from my head of cauliflower. I used one for the recipe, and filled 4 storage bags. Squeeze the air out of the bag, and lay flat in the freezer for another day. Let thaw about 30 minutes on the counter before using from the freezer.
The cauliflower rice can be a base for many flavor combinations. The recipe I chose to make was cilantro lime, and I had some cooked shrimp to use up in the freezer, which made this a complete meal. First I assembled my ingredients: the cauliflower, 1 clove of garlic, a silver dollar worth of fresh ginger, 1/4 cup diced onion, large handful of cilantro, and zest and juice of a lime.
The rice is best made in a seasoned cast iron pan, or a non stick pan. Depending on your diet restrictions, start with some vegetable oil spray, 1 tsp coconut oil, or another oil. Saute the aromatics- in this case the onion, garlic and ginger. Once softened, add the raw cauliflower rice, and saute for 4 to 5 minutes. Salt and pepper to taste. I added the thawed cooked shrimp, cilantro and lime zest and juice at the very end.
Now for the best part. Hope you are sitting for this! The whole meal comes in at a whopping 90 calories! And it is very filling.
- 1 cup cauliflower, "riced" in food processor
- 1/4 cup onion, minced
- 1 clove garlic, minced
- 1/8 inch piece fresh ginger, minced
- 10 cooked shrimp, thawed
- handful cilantro, chopped
- 1/2 lime, zest and juice
- Heat a cast iron or non stick pan over medium to medium low heat. Spray with cooking spray, or use 1 tsp of oil. Add onion and saute for 2-3 minutes.
- Add garlic and ginger, and saute 1 minute. Add cauliflower rice, salt and pepper. Saute, stiring often for 4 to 5 minutes.
- If adding protein, add now and stir until heated. Turn off heat and stir in cilantro, lime zest and juice. Plate, and enjoy!
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|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Delicious Cheesy Cauliflower Soup
- Fight Cancer with Cauliflower Soup
This delicious soup is one even cauliflower haters will love! Just 3 servings of Cauliflower a week has been shown to drastically reduce prostate and breast cancer. Sneak it into your family every chance you get!