HANDS-ON: 10 MIN. // TOTAL: 10 MIN. // MAKES 31/2 TO 4 CUPS
Another fave to use as a carb substitute is cauliflower rice. It’s almost as versatile as spaghetti squash and, due to its popularity, is now available in a variety of forms. Season as “rice” or mash to create a mashed potato substitute.
1 to 2 tablespoons extra-virgin olive oil
4 cups riced cauliflower
Salt and black pepper
Heat a large skillet over medium-high heat. Add the oil to the pan; swirl to coat. Add the cauliflower and cook, stirring frequently, for 5 to 7 minutes or until the cauliflower is cooked to the desired texture. Season lightly with salt and pepper. Serve or store in an airtight container in the refrigerator.
(SERVING SIZE: 1 CUP): CALORIES 51; FAT 4G (SAT 1G, UNSAT 3G); PROTEIN 2G; CARB 4G; FIBER 2G; SUGARS 2G (ADDED SUGARS 0G); SODIUM 146MG; CALC 2% DV; POTASSIUM 5% DV
IN THE MICROWAVE: You can also steam frozen or fresh riced cauliflower in the microwave following the package directions. Season lightly and sauté in a skillet for 1 to 2 minutes as directed above.
BUY FRESH: Look for 12-ounce bags of cauliflower rice in the produce section near the precut vegetables.
BUY FROZEN: Look for 12-ounce bags of frozen cauliflower rice; thaw and let stand on paper towels for 10 minutes before cooking to remove any excess moisture.
MAKE YOUR OWN: Cut 1 cauliflower head, leaves removed, into florets. Place in the food processor and pulse for 10 to 15 seconds or until the cauliflower has been coarsely chopped into small pieces about the size of rice. Remove any larger pieces that don’t get chopped properly. Empty the grated cauliflower from the bowl, and return any larger pieces to the food processor. Pulse for a few seconds or until the remaining cauliflower is properly chopped.
4 cups cauliflower “rice” = 1 (12-ounce) fresh or frozen bag or from 1 cauliflower head