Cauliflower rice is a popular low-carb alternative to traditional rice that is perfect for those following the Weight Watchers program. Not only is it low in calories and points, but it is also high in fiber and packed with nutrients. This versatile ingredient can be used in a variety of delicious and healthy recipes that are perfect for any meal of the day.
Prep Time and Cook Time
The prep time for cauliflower rice is minimal, as most grocery stores now carry pre-riced cauliflower. If you prefer to make your own, it will take about 5-10 minutes to chop the cauliflower into rice-sized pieces. Cooking time will vary depending on the recipe, but most cauliflower rice dishes can be cooked in under 30 minutes.
Ingredients
- 1 head of cauliflower - Olive oil - Salt and pepper to taste - Additional ingredients as needed for specific recipes
Equipment
- Cutting board - Knife - Food processor (optional) - Skillet or pot
Method
1. Start by washing and drying the cauliflower. 2. Cut off the leaves and stem, and then chop the cauliflower into small pieces. 3. If you have a food processor, you can pulse the cauliflower until it is the size of rice. If not, you can use a grater or chop it by hand. 4. Heat a skillet or pot over medium heat and add a tablespoon of olive oil. 5. Add the cauliflower rice to the skillet and season with salt and pepper. 6. Cook for 5-10 minutes, stirring occasionally, until the cauliflower is tender and lightly browned. 7. Use the cauliflower rice as a base for your favorite recipes, or try one of the recipes below.
Notes
Cauliflower rice can be stored in an airtight container in the refrigerator for up to 5 days. It can also be frozen for up to 3 months. To freeze, spread the rice out on a baking sheet and freeze until solid, then transfer to a freezer-safe bag or container.
Nutrition Info
One cup of cauliflower rice contains approximately 25 calories, 2 grams of fiber, and 2 grams of protein. It is also high in vitamin C, vitamin K, and folate.
Recipe Tips
- Add additional vegetables to your cauliflower rice, such as bell peppers, onions, or carrots, to add flavor and nutrients. - Use cauliflower rice as a base for stir-fries, fried rice, or even as a substitute for couscous or quinoa in salads. - Try different seasoning blends, such as taco seasoning or curry powder, to add flavor to your cauliflower rice. - Use cauliflower rice as a low-carb alternative to traditional rice in dishes like stuffed peppers, burrito bowls, or sushi rolls. - Experiment with different cooking methods, such as roasting or steaming, to find your favorite way to prepare cauliflower rice.
Recipes
1. Cauliflower Fried Rice
Ingredients: - 1 head of cauliflower, riced - 1 tablespoon olive oil - 1/2 cup chopped onion - 1/2 cup chopped carrots - 1/2 cup frozen peas - 2 cloves garlic, minced - 2 eggs, beaten - 2 tablespoons soy sauce - Salt and pepper to taste Instructions: 1. Heat a skillet over medium heat and add the olive oil. 2. Add the onions, carrots, and peas and cook for 5-7 minutes, until the vegetables are tender. 3. Add the garlic and cook for an additional minute. 4. Push the vegetables to the side of the skillet and add the beaten eggs. Scramble the eggs and then mix them in with the vegetables. 5. Add the cauliflower rice to the skillet and stir to combine. 6. Pour the soy sauce over the cauliflower rice and stir to coat. 7. Cook for an additional 5-7 minutes, until the cauliflower is tender. 8. Season with salt and pepper to taste.
2. Cauliflower Rice and Black Bean Burrito Bowl
Ingredients: - 1 head of cauliflower, riced - 1 tablespoon olive oil - 1 can black beans, drained and rinsed - 1 red bell pepper, diced - 1 avocado, diced - 1/4 cup chopped cilantro - 1 lime, juiced - Salt and pepper to taste Instructions: 1. Heat a skillet over medium heat and add the olive oil. 2. Add the cauliflower rice to the skillet and cook for 5-7 minutes, until the cauliflower is tender. 3. Add the black beans and red bell pepper to the skillet and stir to combine. 4. Cook for an additional 2-3 minutes, until the vegetables are heated through. 5. Divide the cauliflower rice mixture between two bowls. 6. Top with diced avocado and chopped cilantro. 7. Squeeze the lime juice over the top. 8. Season with salt and pepper to taste.
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