Cauliflower rice is an alternative to actual rice that is grain-free and can be used in existing recipes or even as a stand alone dish. Cauliflower rice may not sound like much but when prepared correctly it is satisfying and delicious.
Cauliflower is one of the most versatile vegetables available because it can be used in both sweet and savory dishes. It’s also low calorie, high fiber, packed with nutrients (vitamin c, vitamin K), has anti-inflammatory properties and reduces risk for cancer development.
One cup of white rice contains 242 calories while one cup of cauliflower yields only about 50 calories! With all these benefits it’s no wonder this is becoming such a popular dish! Preparation of cauliflower rice is surprisingly simple.
Start with a fresh head of cauliflower and remove any leaves and the stem. Cut the cauliflower into florets and then pulse in a food processor until the cauliflower resembles the size and consistency similar to rice or couscous.
One large head will yield about 4-5 cups of riced cauliflower, which can be used as a substitute in most recipes that call for white rice such as stir fries, fried rice dishes, casseroles, soups etc. It can also be eaten alone as an alternative with spices added to give it some personality.
If you are preparing cauliflower rice as a replacement for fried rice, it’s best to follow the same process described above but sauté it with fresh garlic and/or ginger in some healthy oils before adding the vegetables and meats requested in your recipe.
Then proceed with the rest of the steps listed in your original recipe (add sauces, etc.)! You can also try this alternative method: prepare the cauliflower rice as you usually would; chop up meats, veggies, eggs and other ingredients; put all into a pan together; add spices if desired; cook until done. The result is like fried rice but even better since there no greasy or oily after taste
Don’t be discouraged if the cauliflower rice isn’t the perfect substitution for white rice on your first try! It takes a little while to get used to this new “texture” but it’s worth it when you realize how much healthier this is for you than actual rice or even brown rice! Plus, eating healthy doesn’t have to taste bad.