Best Healthy Cauliflower Rice Recipes

HEALTHY CAULIFLOWER RICE

Healthy Cauliflower Rice image

Cauliflower can shine in many forms. This recipe shows how simple it is to turn the florets into a healthy, low-carb meal or side dish--our version has only about 1/4 of the carbohydrates in rice. With the olive oil and browned onions, the cauliflower has enough flavor to satisfy by itself, and it can also be a base for stir fries, beans and rice or anything else you would eat with rice.

Provided by Food Network Kitchen

Categories side-dish

Time 25m

Yield 4 (3/4 to 1 cup servings)

Number Of Ingredients 6

Ingredients

1 large head cauliflower, separated into 1-inch florets
3 tablespoons olive oil
1 medium onion, finely diced
Kosher salt
2 tablespoons fresh parsley leaves, finely chopped
Juice of 1/2 lemon

Steps:

Trim the cauliflower florets, cutting away as much stem as possible. In 3 batches, break up the florets into a food processor and pulse until the mixture resembles couscous.
Heat the oil in a large skillet over medium-high heat. At the first wisp of smoke from the oil, add the onions, and stir to coat. Continue cooking, stirring frequently, until the onions are golden brown at the edges and have softened, about 8 minutes. Add the cauliflower, and stir to combine. Add 1 teaspoon salt, and continue to cook, stirring frequently, until the cauliflower has softened, 3 to 5 minutes. Remove from the heat.
Spoon the cauliflower into a large serving bowl, garnish with the parsley, sprinkle with the lemon juice and season to taste with salt. Serve warm.

HEALTHY CAULIFLOWER FRIED "RICE" RECIPE BY TASTY

Healthy Cauliflower Fried

Here's what you need: cauliflower, sesame oil, garlic, ground beef, carrot, frozen peas, eggs, white pepper, soy sauce, green onion

Provided by Tasty

Categories Dinner

Time 30m

Yield 4 servings

Number Of Ingredients 10

Ingredients

1 head cauliflower
1 tablespoon sesame oil
1 tablespoon garlic
½ lb ground beef, can substitute chicken, pork, shrimp, or tofu
1 cup carrot, diced
1 cup frozen peas
2 eggs
white pepper, to taste
3 tablespoons soy sauce
green onion, chopped, for garnish

Steps:

Break down a head of cauliflower in a food processor until it's the size of rice.
Heat sesame oil over high. Add garlic and fry until fragrant.
Add the beef, chicken, pork, shrimp or tofu and cook until 80% done.
Add carrots and cauliflower, stir until thoroughly incorporated. Mix in peas.
Push ingredients to the sides of the pan to create a well. Pour in 2 whisked eggs and let it set for 15 seconds. Scramble eggs and fold into the cauliflower rice.
Season with white pepper and stir in soy sauce.
Garnish with chopped green onions and serve.
Enjoy!

Nutrition Facts : Calories 311 calories, Carbohydrate 16 grams, Fat 16 grams, Fiber 5 grams, Protein 25 grams, Sugar 5 grams

HEALTHY SICILIAN CAULIFLOWER RICE

Healthy Sicilian Cauliflower Rice image

Studded with raisins, lemon zest and pine nuts, this fluffy pilaf makes a flavorful, high-fiber side for chicken, salmon and pork.

Provided by Food Network Kitchen

Categories side-dish

Time 45m

Yield four 3/4- to 1-cup servings

Number Of Ingredients 11

Ingredients

1/4 cup golden raisins
1 large head cauliflower, separated into 1-inch florets
1/4 cup olive oil
1 medium onion, finely diced
1/3 cup sliced skin-on almonds or shelled pistachios
2 tablespoons drained capers
2 small cloves garlic, thinly sliced
Zest of 1/2 lemon
Pinch red pepper flakes
Kosher salt
1/4 cup fresh parsley leaves, finely chopped

Steps:

Soak the raisins in warm water until plump, about 15 minutes. Drain and set aside.
Meanwhile, trim the cauliflower florets, cutting away as much stem as possible. In three batches, break up the florets into a food processor and pulse until the texture resembles that of couscous.
Heat the oil in a large skillet over medium-high heat. At the first wisp of smoke from the oil, add the onions, and stir to coat. Continue cooking the onions, stirring frequently, until the edges are golden brown and the onions have softened, about 6 minutes. Add the almonds, raisins, capers, garlic, lemon zest and red pepper flakes, and cook, stirring, until the almonds are golden, about 3 minutes.
Add the cauliflower to the skillet, and stir to combine. Add 1 teaspoon salt, and continue to cook, stirring frequently, until the cauliflower has softened, 3 to 5 minutes.
Spoon the cauliflower into a large serving bowl, garnish with parsley and season to taste with salt. Serve warm.

Nutrition Facts : Calories 260 calorie, Fat 18 grams, SaturatedFat 2.5 grams, Sodium 670 milligrams, Carbohydrate 22 grams, Fiber 6 grams, Protein 6 grams, Sugar 10 grams

HEALTHY CAULIFLOWER FRIED RICE

Healthy Cauliflower Fried Rice image

Number Of Ingredients 15

Ingredients

1 bag Cauliflower Rice
2 tablespoon Soy Sauce
1 tablespoon Sesame Oil
1 tablespoon Fresh Ginger, grated
1/4 teaspoon White Pepper
1 tablespoon Vegetable Oil
2 eggs, beaten
2 cloves Garlic
1 Onion
6 ounces Broccoli and/or Asparagus, chopped
2 Carrots, peeled and grated
1/2 cup Frozen Peas
1/2 cup Frozen Corn
2 Green Onion, thinly sliced
1/2 teaspoon Sesame Seeds

Steps:

Whisk together soy sauce, sesame oil, ginger and white pepper. Set aside.
Cook eggs in small amount of oil, 2-3 minutes per side, flipping only once. Let cool and then dice into small pieces.
Heat remaining oil in large skillet or wok over medium high heat. Add garlic and onion and cook, stirring often, until onions have become translucent. About 4 minutes. Stir in other veggies except cauliflower rice and green onions. Cook, stirring constantly until tender.
Stir in cauliflower, eggs, green onion and soy sauce mixture. Cook, stirring constantly until heated through and the cauliflower is tender. About 3 minutes. Can turn up heat and "fry" cauliflower for a few minutes.
Garnish with sesame seeds.