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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 28.8
  • Total Fat: 0.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 34.5 mg
  • Total Carbs: 6.0 g
  • Dietary Fiber: 2.9 g
  • Protein: 2.3 g

View full nutritional breakdown of MAKEOVER: Cauliflower Rice calories by ingredient
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MAKEOVER: Cauliflower Rice

Submitted by: ANTIOCHIA

View the original recipe for Cauliflower 'Rice'

Introduction

There are many recipes for cauliflower rice on Spark. None of them are very accurate for recording portions on the tracker. So I madeover this recipe so I could add the correct portion size to my tracker right from the recipe.

Cauliflower rice can be used under a sauce or as the base for a dish such as fried "rice" or a "rice" salad. It does not work well as a substitute for rice in casseroles where the function of the rice is to absorb liquid.
There are many recipes for cauliflower rice on Spark. None of them are very accurate for recording portions on the tracker. So I madeover this recipe so I could add the correct portion size to my tracker right from the recipe.

Cauliflower rice can be used under a sauce or as the base for a dish such as fried "rice" or a "rice" salad. It does not work well as a substitute for rice in casseroles where the function of the rice is to absorb liquid.

Number of Servings: 3

Ingredients

    Cauliflower - as much as you wish
    (The serving size in the recipe is based on 345 grams of raw cauliflower which is about four cups, shredded - which cooks down to about three cups -- which works out to three 1-cup cooked portions.)

Tips

Although I used 345 grams of cauliflower, don't worry about getting the grams of cauliflower exact -- use as much cauliflower as you want. I measured so the serving size comes out to 1 cup, cooked. The nutrition info is just about the same as what Spark has for cooked cauliflower that isn't "riced."


Directions

To make this dish the most easily and to have it come out the best, a food processor is recommended.

1) Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade of the food processor. Alternatively, you can shred it with a hand-held grater, or even use a knife, if you have the dexterity to chop it up VERY finely.

2) Microwave it in a tightly covered dish for 4 to 5 minutes. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work. (Butter, salt & pepper can be added after cooking to add a little flavor, but is NOT necessary)

Recipe from:
http://lowcarbdiets.about.com/od/lowcarbsidedishes/r/caulirice.htm

Video on how to make this recipe is at:
http://video.about.com/lowcarbdiets/Low-Carb-Cauliflower-Rice.htm

Note from Antiochia: This is the recipe I ALWAYS use now instead of rice or potatoes to accompany any food that has a sauce or gravy. The nutrition info for this recipe is just for the plain cauliflower cooked in the microwave, and it is wonderful without adding anything at all. You can add salt, pepper, butter, chopped green onions or whatever you want, but you will need to count those calories in addition to this recipe.







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Member Ratings For This Recipe

  • This is a perfect recipe for people who are on a low carb diet. I loved it and have plans to make it again. - 10/11/12

    Reply from ANTIOCHIA (2/6/13)
    Thanks! We never even cook rice any more unless I need to for a church function or something!


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