Cauliflower Rice

• 份量: 5 servings
• 活動時間: 5 minutes
• 總時間: 10 minutes

食材

1 head cauliflower (or 500g/1lb store bought prepared cauliflower rice, Note 1)

步驟

Cut / break cauliflower into florets (including stems) that will fit into the feeding tube of food processor.

Fit food processor with grating disc. Place lid on, then push the florets into the feeding tube with the motor running on low.

Cauliflower will blitz into rice shaped bits! Can use raw but I prefer cooking it - use a method below.

Other grating methods:

Food processor standard "S" blade - fill halfway with florets, pulse 4 to 5 times until largest bits are the size of cooked rice (half will be couscous size, half rice sized). Repeat as needed.

Hand grating - cut whole cauliflower into quarters, then grate by hand.

Cooking Method options (6 - 8 cups rice):

Only cook cauliflower rice until it is just cooked - don't let it go soft and mushy (it gets watery).

Roasting - drizzle with 1 tbsp olive oil. Toss, spread on tray, bake at 200°C/390°F for 15 minutes, tossing halfway through cook time.

Microwave - place in container with lid with vent open. Microwave 4 to 5 minutes on high until tender crisp. Don't overcook too soggy.

Oven steam - place in covered baking dish, bake 200°C/390°F for 20 minutes.

Stove - Heat 1 tbsp olive oil in large skillet over medium high heat. Optional: Cook 2 minced garlic cloves 20 sec until golden. Add rice, cook 4 to 5 minutes, stirring every minute or so, for 5 minutes until just cooked.

Serving:

Serve in place of rice with stir fries, curries, anything saucy that you like serving with rice.

Use in place of rice or grains in salads and fried rice.

營養

• 卡路里: 35 kcal
• 總脂肪: 1 g
• 飽和脂肪: 1 g
• 鈉: 42 mg
• 總碳水化合物: 7 g
• 膳食纖維: 3 g
• 總糖: 3 g
• 蛋白質: 3 g