YIELD: 3 cups
SERVES: 4
PREP TIME: 5 minutes
SERVING SIZE: 3/4 cup
COOKING TIME: 13 minutes
Many people call this cauliflower rice, but the texture is much more like couscous than rice. Once you get the basic recipe down, you’ll find many variations to enjoy. For example, change up the spices to match the other foods in your meal. When I make chicken with paprika, I serve it over cauliflower couscous seasoned with garlic, paprika, and cayenne pepper. But if I were going to serve it with crab cakes, I might season the cauliflower couscous with dill and lemon zest.
Ingredient note: You can usually find “riced” cauliflower in the produce section of your grocery store. Alternatively, you can rice your own cauliflower. Simply wash a head of cauliflower and cut it into 4 to 6 chunks. Using a food processor with a mixing blade, process the cauliflower until the pieces are the size of rice.
INGREDIENTS
1 tablespoon canola or extra-virgin olive oil
1 small yellow onion, chopped (1 scant cup)
1 pound “riced” cauliflower (about 4 cups)
2 garlic cloves, crushed or chopped
1/2 teaspoon dried thyme
1/2 teaspoon coarse ground black pepper
1/4 teaspoon kosher salt
INSTRUCTIONS
1 Heat a medium nonstick skillet over medium heat. Add the oil and swirl to cover the pan. Sauté the onion until soft, about 5 minutes. Add the garlic and stir. Add the cauliflower and the spices. Stir.
2 Turn the heat to medium high and cook until the cauliflower is soft and slightly browned, about 5–7 minutes.
CHOICES
2 Nonstarchy Vegetable, 1 Fat
BASIC NUTRITIONAL VALUES
Calories |
80 |
Calories from Fat |
35 |
Total Fat |
4.0 g |
Saturated Fat |
0.4 g |
Trans Fat |
0.0 g |
Cholesterol |
0 mg |
Sodium |
160 mg |
Potassium |
450 mg |
Total Carbohydrate |
10 g |
Dietary Fiber |
3 g |
Sugars |
4 g |
Protein |
3 g |
Phosphorus |
70 mg |