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Cauliflower Dirty Rice Recipe

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DirtyCauliflowerRice4 Fresh Food Bites
DirtyCauliflowerRice4 Fresh Food Bites from www.freshfoodbites.com

Description

Cauliflower dirty rice is a healthier version of traditional dirty rice, which is a popular Cajun dish made with white rice and ground meat. This recipe replaces the rice with cauliflower rice, making it a low-carb and grain-free option. It is also packed with vegetables and flavorful spices, making it a delicious and nutritious meal.

Prep Time

The prep time for this recipe is approximately 20 minutes.

Cook Time

The cook time for this recipe is approximately 20 minutes.

Ingredients

  • 1 head of cauliflower, riced
  • 1 pound ground turkey or chicken
  • 1 onion, diced
  • 1 bell pepper, diced
  • 3 celery stalks, diced
  • 4 cloves garlic, minced
  • 1 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne pepper
  • 1/4 cup chicken or vegetable broth
  • 2 tablespoons olive oil
  • Salt and pepper, to taste
  • Green onions, chopped, for garnish

Equipment

  • Large skillet or wok
  • Cutting board and knife
  • Measuring cups and spoons

Method

  1. Prepare the cauliflower rice by cutting the cauliflower into small florets and pulsing them in a food processor until they resemble rice.
  2. Heat the olive oil in a large skillet or wok over medium-high heat.
  3. Add the ground turkey or chicken and cook until browned, breaking it up into small pieces with a wooden spoon.
  4. Add the onion, bell pepper, and celery to the skillet and cook until softened, about 5 minutes.
  5. Add the garlic, paprika, oregano, cumin, cayenne pepper, salt, and pepper to the skillet and cook for another 2 minutes, stirring constantly.
  6. Add the cauliflower rice to the skillet and stir to combine with the meat and vegetables.
  7. Add the chicken or vegetable broth to the skillet and stir to combine.
  8. Reduce the heat to medium-low and cover the skillet with a lid. Cook for 10-15 minutes, stirring occasionally, until the cauliflower is tender.
  9. Remove the lid and cook for another 5 minutes to allow any excess liquid to evaporate.
  10. Garnish with chopped green onions and serve hot.

Notes

  • You can use any ground meat of your choice, such as beef, pork, or lamb.
  • If you don’t have a food processor, you can grate the cauliflower using a cheese grater or chop it finely with a knife.
  • You can adjust the spices to your liking, or add more or less cayenne pepper depending on how spicy you like it.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Nutrition Info

  • Serving size: 1 cup
  • Calories: 240
  • Protein: 22g
  • Fat: 13g
  • Carbohydrates: 12g
  • Fiber: 4g
  • Sugar: 5g
  • Sodium: 290mg

Recipe Tips

  • Make sure to break up the cauliflower florets into small pieces before pulsing them in the food processor, to ensure even “rice” size.
  • Cook the meat and vegetables first before adding the cauliflower rice, to ensure they are fully cooked and flavorful.
  • Use a spatula or wooden spoon to stir the cauliflower rice occasionally while cooking, to prevent it from sticking to the bottom of the skillet.
  • Feel free to add other vegetables to this recipe, such as carrots, zucchini, or mushrooms.

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