Cauliflower rice is a staple ingredient I use in developing keto menu items for clients; it’s so versatile and helps fill that carb void clients experience on a carb restricted eating plan, as it’s simply chopped up cauliflower.
I find the key to preparing cauliflower rice is to build flavor by either sautéing or roasting the cauliflower with a healthy fat. A doubly important tip is to not crowd the pan; do not add heaping amounts of cauliflower to the pan, or instead of caramelizing and developing color, the cauliflower will steam and you’ll miss out on the sweet flavor. Think roasted cauliflower and its flavor versus raw cauliflower. Cauliflower rice can be whipped up in minutes, so it’s a great weeknight meal solution. It’s a fairly mainstream ingredient that most grocery stores carry now, and you can purchase it fresh or frozen. However, if your local grocer does not carry cauliflower rice you can take a head of cauliflower and pulse it in your food processor to create finely chopped cauliflower.
Cauliflower “Fried Rice”
4 Tablespoons coconut oil or butter, divided
¼ cup onion, diced
¼ cup carrot, shredded
¼ cup bell pepper, diced
4 cups cauliflower rice (finely chopped cauliflower)
¼ teaspoon ginger garlic powder
1 teaspoon garlic powder
¼ cup bean sprouts
2 Tablespoons liquid aminos (or coconut aminos)
Heat a large skillet or wok over medium heat and add one tablespoon of coconut oil along with onion, carrot and peppers and sweat for 3-5 minutes. Add another tablespoon of oil to the pan along with cauliflower rice and cook an additional 3-5 minutes. Season with garlic and ginger, and fold in bean sprouts and aminos. Heat a small skillet over medium heat. Whisk together eggs and scramble in a small pan with the remaining coconut oil, then fold into the fried rice to finish. Taste and adjust seasoning according to your liking.
387 Calories, 33 Fat, 16 Carbs, 6 Fiber, 7 Sugar, 12 Protein
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