Here’s a healthy, low carb alternative to serving rice: Cauliflower Rice
I’ve read so much about how white rice is bad for you (and empty source of calories). But I tend to make it quite often to serve with some of my main dishes because my family likes it… and I have a tough time finding good alternatives.
But now that I’ve tried Cauliflower Rice, that may change a bit. My family actually enjoyed it, and they said it was a nice change. Win win!
Just for the record though: it looks like rice and it has the consistency of rice, but it doesn’t taste like rice. It tastes like cauliflower
This recipe comes from The Whole 30: The 30-Day Guide to Total Health and Food Freedom by Melissa and Dallas Hartwig: Copyright © 2015 by Whole 9 Life, LLC. I have not participated in the 30 day program that they detail in this book- it’s a 30 day commitment to change your diet and your emotional approach to eating. They’ve led hundred of thousands of people to effortless weight loss and better health with their program, and the detail it all in their book. There are more than 100 recipes using familiar ingredients.
I’m not sure if I’ll ever commit to 30 days, but I am impressed with the recipes in the book. They’re simple recipes using real ingredients. You’ll find recipes for things like Grilled Coconut Curry Chicken, Baby Back Ribs with Tangy BBQ Sauce, Roasted Spaghetti Squash, Roasted Beets with Grapefruit Thyme Vinaigrette and Perfect Poached Eggs. I’ll be using this book a lot when I’m planning dinners for my family.
To “rice” the cauliflower, you can gently pulse cauliflower florets in a food processor. If you don’t own a food processor, it’s okay to grate the cauliflower with a cheese grater instead. Try it and let me know what you think!
Yield: 2 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
- 1 large head cauliflower, cut into florets
- 1 tablespoon ghee or clarified butter (or regular butter)
- 1/2 onion, finely chopped
- 1 carrot, peeled and finely chopped
- 2 cloves garlic, minced
- 1/2 cup fat free chicken broth
- 1 tablespoon minced cilantro
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
To “rice” the cauliflower, place half of the florets in a food processor and pulse into a rice-like consistency, 15 to 20 pulses. (Don’t over-crowd the cauliflower in the food processor, and don’t over-pulse or the florets will get mushy.) Repeat to rice the remaining florets.
In a large skillet, melt the ghee or butter over medium heat and swirl to coat the bottom of the pan. When the ghee is hot, add the onion and carrot and cook, stirring, until the onion is translucent, 2 to 3 minutes. Stir in the garlic and cook until the garlic is aromatic, about 1 minute.
Add the riced cauliflower to the skillet and mix thoroughly with the rest of the vegetables. Add the chicken broth, cover the pan with a lid, and steam until you’ve arrived at a rice-like consistency, 10 to 12 minutes. (The cauliflower should be tender, but not mushy or wet.)
Remove the pan from the heat and mix in the chopped cilantro. Adjust the seasoning with salt and pepper.
This is another incredibly versatile recipe. Make a Moroccan-style rice by adding 1/4 cup slivered almonds or pine nuts, 1/2 cup raisins, 1/2 teaspoon ground cumin, 1/4 teaspoon ground turmeric, and 1/4 teaspoon ground cinnamon. Make rice Asian-style by adding 2 tablespoons coconut aminos, 1 teaspoon sesame oil, and 2 minced green onions. Or make this a complete meal by adding a serving of your favorite chopped protein (like chicken, shrimp, flank steak, or pork) and any leftover sautéed vegetables you have in your fridge.
- 3 Weight Watchers Freestyle SmartPoints per serving (1/2 of this recipe). The original recipe calls for 3 tablespoons ghee- I reduced it to make it WW friendly.
- If you don’t have a food processor, you can use a box grater to shred the cauliflower into rice. Patience, however, as it will take quite a while! You can also make fried “rice” by omitting the chicken broth, adding more cooking fat to the pan, and pan-frying the rice until tender, about 5 minutes. For an even more authentic fried rice experience, stir two egg whites into the cauliflower while pan-frying.
- If you are preparing this recipe as GLUTEN FREE, just be sure to use a brand of chicken broth that is known to be GF.
Here are a few more cauliflower recipes you might enjoy:
- Cauliflower Steaks with Ginger Soy Sauce by Two Peas and Their Pod
- Cauliflower Tortillas by RecipeGirl
- Copycat Wisconsin Cauliflower Soup by One Sweet Appetite
- Pickled Cauliflower by RecipeGirl
Disclosure: There are Amazon affiliate links included within this post.