Riced cauliflower has become a popular substitute for rice among those who are following a low-carb, gluten-free, or keto diet. It is also a great way to add more vegetables to your meals. Riced cauliflower is made by pulsing cauliflower florets in a food processor until they resemble rice grains. This versatile ingredient can be used in a variety of dishes, from stir-fries to pizza crusts. In this blog post, we will share some easy and delicious recipes to make with riced cauliflower.
Prep Time
The prep time for riced cauliflower varies depending on whether you buy it pre-riced or make it yourself. If you make it yourself, it will take 5-10 minutes to prepare the cauliflower, plus an additional 5 minutes to pulse it in the food processor. If you buy it pre-riced, the prep time is minimal.
Cook Time
Cook time for riced cauliflower dishes also varies depending on the recipe. Stir-fries and fried rice dishes typically take 10-15 minutes to cook, while pizza crusts and casseroles can take up to 30 minutes.
Ingredients
The ingredients for riced cauliflower dishes will depend on the recipe, but here are some common ones: - Riced cauliflower - Vegetables (such as onions, peppers, and carrots) - Protein (such as chicken, beef, shrimp, or tofu) - Eggs - Spices and seasonings (such as garlic, ginger, soy sauce, and sesame oil) - Cheese - Tomato sauce - Almond flour
Equipment
The equipment needed for riced cauliflower dishes will also depend on the recipe, but here are some common ones: - Food processor - Skillet or wok - Baking sheet - Mixing bowl - Oven - Cheese grater
Method
Here are three easy and delicious recipes to make with riced cauliflower:
1. Cauliflower Fried Rice
Ingredients: - 4 cups riced cauliflower - 1 cup mixed vegetables (such as peas, carrots, and onions) - 1 cup cooked shrimp or chicken - 2 eggs - 2 tablespoons soy sauce - 1 tablespoon sesame oil - 1 teaspoon garlic powder - Salt and pepper to taste Instructions: 1. Heat a skillet over medium-high heat. 2. Add the mixed vegetables and cook for 2-3 minutes. 3. Add the riced cauliflower and cook for 3-4 minutes, or until tender. 4. Push the cauliflower mixture to the side of the skillet and crack the eggs in the empty space. Scramble the eggs and then mix them into the cauliflower mixture. 5. Add the cooked shrimp or chicken, soy sauce, sesame oil, garlic powder, salt, and pepper. Stir to combine and cook for an additional 2-3 minutes.
2. Cauliflower Pizza Crust
Ingredients: - 4 cups riced cauliflower - 2 eggs - 1 cup almond flour - 1 teaspoon garlic powder - 1 teaspoon dried oregano - Salt and pepper to taste - Tomato sauce and shredded cheese for toppings Instructions: 1. Preheat the oven to 425°F. 2. Mix together the riced cauliflower, eggs, almond flour, garlic powder, oregano, salt, and pepper in a mixing bowl. 3. Spread the cauliflower mixture onto a baking sheet lined with parchment paper. 4. Bake for 15-20 minutes, or until golden brown. 5. Add tomato sauce and shredded cheese to the pizza crust and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly.
3. Cauliflower Mac and Cheese
Ingredients: - 4 cups riced cauliflower - 2 cups shredded cheddar cheese - 1/2 cup heavy cream - 1/4 cup butter - 1/4 cup almond flour - 1 teaspoon garlic powder - Salt and pepper to taste Instructions: 1. Preheat the oven to 375°F. 2. Cook the riced cauliflower in a pot of boiling water for 3-4 minutes, or until tender. Drain and set aside. 3. In a skillet, melt the butter over medium heat. 4. Add the almond flour and garlic powder, and stir to combine. 5. Slowly pour in the heavy cream, whisking constantly. 6. Add the shredded cheese and stir until melted. 7. Add the cooked riced cauliflower to the skillet and stir to combine. 8. Pour the cauliflower mixture into a baking dish and bake for 15-20 minutes, or until golden brown on top.
Notes
- You can buy pre-riced cauliflower at most grocery stores, or you can make it yourself using a food processor. - Riced cauliflower can be stored in an airtight container in the fridge for up to 5 days. - Riced cauliflower can be used in a variety of dishes, from stir-fries to pizza crusts to casseroles.
Nutrition Info
The nutrition information for riced cauliflower dishes will depend on the recipe, but here is the nutrition information for 1 cup of raw riced cauliflower: - Calories: 25 - Carbohydrates: 5 grams - Fiber: 2 grams - Protein: 2 grams - Fat: 0 grams
Recipe Tips
- Don't overcook the riced cauliflower, or it will become mushy. - If you're using riced cauliflower as a pizza crust, make sure to squeeze out as much moisture as possible to prevent a soggy crust. - You can customize riced cauliflower dishes by adding your favorite vegetables, protein, and seasonings.
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