Thursday, February 20, 2014

Cilantro Lime Cauliflower Rice

I have been cooking up a lot of recipes with Cauliflower lately!  Over the past month I posted a recipe for Cauliflower Pizza Bites and Mini Cauliflower Crust Pizzas.

According to many nutrition experts Cauliflower is the "superfood" of 2014, beating out kale, the hot food of 2013.  Cauliflower is not leading the way in superfoods for no reason.  It is a nutritionally packed food high in fiber, folate, vitamin C, and water - yet low in fat and carbohydrates.  Cauliflower can be prepared a variety of ways - steamed, roasted, boiled, broiled, or eaten raw.  Additionally it can serve as a carbohydrate substitute in recipes such as Cauliflower Pizza Crust.

Today I introduce you to another alternative use for Cauliflower - a substitute for rice.  To make cauliflower rice you chop up the cauliflower and throw it in a food processor. Typically after only 30 seconds in the food processor the cauliflower will resemble the shape of rice.  For additional flavor I added fresh squeezed lime juice, cilantro, salt, and olive oil.  The results is absolutely delicious! I could not get enough of this stuff!  Seriously my new obesession. I am already dreaming up how I can expand this recipe for a complete meal.

One of the downfalls of preparing this recipe is the cauliflower smell that might take over your kitchen temporarily.  Not to worry it typically only smells for about 30 minutes.  I wanted to test out this recipe several times over the past week, however my husband talked me out of it because the smell really bothers him.  I will say the wait and the smell are both worth it!

Your family's dietitian,
Kristen Smith
Cilantro Lime Cauliflower Rice

by Kristen Smith
Prep Time: 10 minutes
Cook Time: 5 minutes
Keywords: side veggies vegetarian
Ingredients (5 servings)
  • 1 small/medium head of cauliflower
  • 3-4 teaspoons extra virgin olive oil
  • 1/2 fresh lime
  • 3 tablespoons fresh cilantro, chopped
  • 1/2 -1 teaspoon salt
1. Wash and dry a small head of cauliflower. Cut off the florets (you don't need much stem). Pulse in your food processor for about 30 seconds, until you get rice shaped pieces.
2. In a medium skillet add 3 teaspoons olive oil and heat on medium. Once heated add Cauliflower and cook for 3-5 minutes until hot (stir frequently).
3. Add cilantro, remaining oil, and squeeze juice from lime over rice. Stir well.
Serving size: 1/2 cup cooked • Servings: ~5 • Calories: 60.9 kcal • Protein: 2.3 g • Carbs: 6.3 g • Fat: 3.9 g • Fiber: 2.9 g • Sugar: 0.1 g • Sodium: 300-500 mg
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