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Cauliflower Rice

Name: Cauliflower Rice
Prep time: 5
Cook time: 15

(6 votes, average: 4.17 out of 5)

5 min prep

3 servings

Cauliflower rice or couscous is extremely easy to make and so delicious. A great way to replace a simple carb like white rice with the nutritious cruciferous vegetable, cauliflower. It might seem like one...

Ingredients

1 head cauliflower (Any size)

1 Tablespoon olive oil

Pinch salt

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Nutrition Facts

Calories

84 cals

Fat

5 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

9 g

Sugar

3 g

Fiber

4 g

Protein

3 g

Sodium

103 mg

Directions

Break the cauliflower into large pieces and cut the tough inner core out of each until you have nice florets.
Transfer the cauliflower to a food processor, do not fill it all the way to the top. You may need to make it in two or more batches.
Pulse the cauliflower in short pulses until it has the consistency of couscous.
Pull out any pieces that were not processed, and re-process them to get them to the right consistency.
Heat the olive oil in a large sautee pan add the cauliflower and salt, cover and cook for 5-10 minutes checking regularly and until it reaches the desired tenderness.

Chef Tips

Cauliflower rice can also be served raw, tossed in with salads or chilled sides.

The amount of servings will vary with the size of the cauliflower.

For yellow cauliflower rice, add 1/2 teaspoon of turmeric to the pan along with the salt and cauliflower in step 5.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.