Right here’s a step-by-step recipe for making straightforward, low-carb cauliflower rice from scratch within the skillet or roasted within the oven. It’s scrumptious in bowls, arancini, stir fries, meal prep, and extra.
The way to Make Cauliflower Rice
On days I need to eat fewer carbs, stability out a extra decadent dish, or simply desire a wholesome vegetable aspect dish, I swap the rice for cauliflower rice. It’s the right fast and light-weight aspect, and nobody misses the carbs! You possibly can serve this veggie rice with any protein you would like – rooster, shrimp, no matter, and name it a meal. You may make it within the skillet or wok or roast it within the oven in a sheet pan. The oven model is scrumptious and nutty; the skillet model is quicker and has a more in-depth texture to rice. Both approach, they’re each scrumptious.
Why This Works!
- Cheaper: Making riced cauliflower from scratch will prevent cash within the grocery retailer. A head of cauliflower is cheaper than shopping for contemporary or frozen riced cauliflower.
- Tastes Nice: As a result of it’s made contemporary, it additionally tastes higher. You should utilize it in any recipe that requires rice.
- Wholesome: An effective way to include extra plant based mostly meals in your food regimen, you can too sneak it into meatballs instead of breadcrumbs, the youngsters gained’t know!
- Low-Carb Aspect Dish: Substitute grains with cauliflower for much less energy and fewer carbs.
- Add bulk to your meals: If you happen to nonetheless need to eat rice, attempt utilizing a mixture of half rice, half cauliflower to make your parts bigger with added vitamins.
- Gluten-free: A naturally gluten-free aspect dish.
Substances
- A head of cauliflower or 24 ounces cauliflower florets.
- Olive Oil
- Onion and Garlic, for taste
- Salt and black pepper, to style
How To Minimize Cauliflower For Rice
- First, wash the cauliflower, take away the core, and let it dry fully.
- Subsequent, roughly chop the cauliflower into florets with a knife and put it in a meals processor in small batches (so it retains a rice form). Pulse it till it resembles the feel of rice. You don’t need to overdo it as a result of it is going to get mushy when you do.
- Then take away it from the processor and repeat with the remaining cauliflower. (Observe, when you don’t have a meals processor, use the massive holes of a field grater and grate in massive chunks.)
The way to Make Riced Cauliflower
You possibly can cook dinner riced cauliflower utilizing the range or oven. The outcomes are completely different, each are nice!
- Range Methodology (This technique is nice whenever you need extra of a rice texture): Warmth a big skillet over medium warmth and add olive oil. Sauté the onions for 4 to five minutes, and add the riced cauliflower and garlic. Stir the combination, cowl, and cook dinner for about 5 minutes, stirring continuously. It’s prepared when the cauliflower is barely crispy on the surface and tender on the within. Season with salt and pepper.
- Oven Methodology (This will provide you with a nutty, flavorful aspect dish): Mix all of the elements in a bowl and unfold on a parchment-lined sheet pan in a single layer. Roast within the oven for 25 minutes, mixing midway till golden. The rice will shrink extra within the oven than on the range.
Cooked Cauliflower Rice Variations
- Add contemporary lemon juice and contemporary herbs on the finish.
- Add lime juice and garlic on the finish.
- Use your favourite spices instead of salt and pepper.
- Add soy sauce to present it an Asian aptitude.
Cauliflower Rice Recipes
It’s really easy to make riced cauliflower style good. It has a impartial taste, so you’ll be able to season it with numerous elements to vary the way it tastes. For the only approach, sauté it with just a little onion and garlic, as I discussed above. You may also use it in any recipe that requires cauliflower rice. Right here’s an inventory of a few of my favourite recipes that swap out rice for cauliflower:
Storage
You possibly can refrigerate cooked or uncooked riced cauliflower for as much as 4 days to make use of in different recipes. Or freeze it in a freezer bag for as much as three months in an hermetic container. Reheat it within the microwave, oven, or range.
FAQs
Cauliflower is more healthy than rice since it’s a vegetable filled with nutritional vitamins and minerals, like nutritional vitamins C and Okay and folate. Cauliflower can be low in energy and carbs and filled with fiber.
Sure, it’s! Positive, you should purchase riced cauliflower already reduce or frozen, however nothing tastes higher than making it contemporary. Plus, it’s so easy and less expensive than shopping for it pre-made.
Extra Cauliflower Recipes You’ll Love
Yield: 4 servings
Serving Dimension: 1 1/4 cups
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Wash the cauliflower, take away the core and let the cauliflower dry fully.
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Coarsely chop into florets, then place 1/4th of the cauliflower in a meals processor and pulse till the cauliflower has the feel of rice, don’t over course of or it is going to get mushy. Put aside and repeat with the remaining cauliflower, in batches.
Skillet Methodology:
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Warmth a big nonstick skillet over medium warmth and add the oil.
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Saute onions and cook dinner about 4 to five minutes, or till gentle.
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Add the cauliflower “rice” and garlic to the skillet. Combine, cowl and cook dinner roughly 5 to six minutes, stirring continuously, till the cauliflower is barely crispy on the surface however tender on the within.
Oven Methodology:
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Preheat oven to 425F.
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Mix all of the elements in a bowl and unfold on a parchment lined sheet pan in a single layer and roast within the oven 25 minutes, mixing midway till golden. Observe this shrinks extra within the oven and makes 2 2/3 cups 2/3 cups per serving.
Final Step:
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Serving: 1 1/4 cups, Energy: 103 kcal, Carbohydrates: 12 g, Protein: 3.5 g, Fats: 5.5 g, Saturated Fats: 1 g, Sodium: 264.5 mg, Fiber: 4 g, Sugar: 5.5 g
