LOW FAT CAULIFLOWER RICE

If you’re not quite ready to get down with spiralizing, low-fi cauliflower rice is the … your cauliflower rice, and as you don’t need to add anyfat, the healthiest too.

Real-Healthy-Stir-Fried-Rice

Yield :

  • 2 SERVINGS

Ingredients :

  • 1 large head cauliflower, cut into florets
  • 3 tablespoons ghee or clarified butter
  • 1/2 onion, finely chopped
  • 1 carrot, peeled and finely chopped
  • 2 cloves garlic, minced
  • 1/2 cup chicken broth
  • 1 tablespoon minced cilantro
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Preparation :

  • To “rice” the cauliflower, place half of the florets in a food processor and pulse into a rice-like consistency, 15 to 20 pulses. (Don’t over-crowd the cauliflower in the food processor, and don’t over-pulse or the florets will get mushy.) Repeat to rice the remaining florets.
  • In a large skillet, melt the ghee over medium heat and swirl to coat the bottom of the pan. When the ghee is hot, add the onion and carrot and cook, stirring, until the onion is translucent, 2 to 3 minutes. Stir in the garlic and cook until the garlic is aromatic, about 1 minute.
  • Add the riced cauliflower to the skillet and mix thoroughly with the rest of the vegetables. Add the chicken broth, cover the pan with a lid, and steam until you’ve arrived at a rice-like consistency, 10 to 12 minutes. (The cauliflower should be tender, but not mushy or wet.)
  • Remove the pan from the heat and mix in the chopped cilantro. Adjust the seasoning with salt and pepper.
  • TIPS:
  • This is another incredibly versatile recipe. Make a Moroccan-style rice by adding 1/4 cup slivered almonds or pine nuts, 1/2 cup raisins, 1/2 teaspoon ground cumin, 1/4 teaspoon ground turmeric, and 1/4 teaspoon ground cinnamon. Make rice Asian-style by adding 2 tablespoons coconut aminos (a soy sauce substitute, see page 000 for details), 1 teaspoon sesame oil, and 2 minced green onions. Or make this a complete meal by adding a serving of your favorite chopped protein (like chicken, shrimp, flank steak, or pork) and any leftover sautéed vegetables you have in your fridge.
  • If you don’t have a food processor, you can use a box grater to shred the cauliflower into rice. Patience, however, as it will take quite a while! You can also make fried “rice” by omitting the chicken broth, adding more cooking fat to the pan, and pan-frying the rice until tender, about 5 minutes. For an even more authentic fried rice experience, stir two egg whites into the cauliflower while pan-frying.
    If you are preparing this recipe as GLUTEN FREE, just be sure to use a brand of chicken broth that is known to be GF.

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