Cauliflower rice is a great basic staple for low carb cooking. As well as the cooking guidelines listed you can also add the rice directly to soups and stews.
Ingredients:
1 large organic cauliflower
Method: Makes 4 Servings
1. There are multiple ways to prepare and cook cauliflower rice – each quick and easy. First rinse the cauliflower and pat dry. Remove any leaves and cut away the bulk of the stem/core.
2. You can now prepare the rice in one of two ways. Dice the cauliflower into rough 2 inch chunks. Add a grater attachment to your food processor, selecting a grating attachment with large holes. Add the chunks of cauliflower to the food processor and grate to grain sized pieces.
3. Alternatively you can cut the cauliflower into large pieces and grate by hand with a box grater, creating your low carb grains. You should get approximately 4 cups of rice from one large cauliflower.
Once you have prepared the ‘rice’ you can now choose how to cook it, depending on which method suits your meal.
Option 1 – Oven bake:
Preheat the oven to 400 degrees Fahrenheit, 200 degrees Celsius, 180 for fan assisted. Spread the cauliflower rice across a shallow oven tray. You can now also add any seasonings and flavorings you desire, such as dried herbs, thinly sliced garlic or a finely diced onion. Season with salt. Add two tablespoons of diet compliant fat to the tray and mix everything together. Ensure the rice is even and level, then transfer to the oven for 10 minutes. After ten minutes, stir well. Return to the oven for a further 5-10 minutes or until tender.
Option 2 – Pan fry:
Heat a tablespoon of diet compliant fat in a frying pan over a medium heat. Add the cauliflower rice along with a good pinch of salt and any desired seasoning. Pan fry the rice for 5-6 minutes, stirring often and cooking through until piping hot and tender, adding extra fat if needed.
Option 3 – Simmer:
Add the rice to a medium saucepan. Add 1/2 cup of chicken/meat broth or water. Add salt and seasonings as desired. Bring the liquid up to a boil. Reduce to a simmer and continue to simmer until all the liquid has evaporated. For curries you can also simmer the rice in coconut milk.
Nutritional Information Per Serving:
