Amazingly healthy, low calorie, and low-carb–cauliflower is the most keto friendly and versatile substitute for rice and potatoes. When grated or processed into small rice-sized pieces, it becomes a great base to round out a meal, it’s filling, and it absorbs other flavors easily. It also happens to be rich with antioxidants like vitamins A and C, and using this in place of rice is a great way to increase your daily intake of vegetables. To maximize the cauliflower, include the core (which is completely edible!) when breaking it down. Like broccoli stems, be sure to peel off a thin outer layer which can be tougher.
Yield: 7 Cups
Prep Time: 5 Minutes
Cook Time 5 Minutes
Food processor (optional)
1 large head of cauliflower
1 tablespoon olive oil
Serving: 1 cup
Protein: 2 grams
Fat: Less than 1 gram
Carbohydrates: 5.3 grams
Fiber: 2.1 grams
Sugar: 2 grams
Wash your cauliflower and make sure it’s completely dry. Discard the leaves, and chop the cauliflower into large pieces, including the core if you’d like.
If using a food processor, pulse in 2 second bursts. Take care to not fill over ⅔ full, and pulse in batches as needed until all the cauliflower has been broken down into rice sized pieces. Alternatively, grate the cauliflower on a box grater using the size with large holes, or chop by hand with a chef’s knife.
Heat a large skillet over medium high heat and add olive oil. Add the cauliflower rice to the skillet, sprinkle a little bit of salt, and give it a stir to evenly season it. Turn the heat down to medium and cover. Let it cook for 5-7 minutes, and give it a stir if needed. Serve immediately or refrigerate for up to 5 days.
To make ahead, once the cauliflower has been broken down into rice sized pieces, it can be frozen up to a month in a container or ziploc bag with the air pressed out.
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