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Cauliflower "Rice"

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By Betty Crocker Kitchens
Updated Jan 15, 2020
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Maybe you’ve run across it in the freezer section of your grocery store before, but if you haven’t, let us introduce you. Meet your new favorite low-carb ingredient: Cauliflower rice. As a stand-in for traditional rice, this ingredient can be used to add great texture and flavor to a wide array of dishes. It’s also easy to make. Simply, blitz cauliflower florets into uniform size pieces. Then, toast it in a skillet to dry it out and add flavor. Serve this dish as a side, mix it into your soup, combine it with chicken for a casserole, put it in your burrito with some beans—the possibilities are endless. No matter what type of diet you follow, we think you’ll find this ingredient is both delicious and versatile.

Cauliflower "Rice"

  • Prep Time 35 min
  • Total 35 min
  • Servings 4
  • Ingredients 7
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Ingredients

  • 4 cups cauliflower florets
  • 2 tablespoons olive oil
  • 1/2 cup chopped green onions (8 medium)
  • 1/2 teaspoon sea salt flakes
  • 1/4 cup reduced-sodium chicken broth
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon fresh thyme leaves

Instructions

  • Step 
    1
    In food processor, place 1 cup of the cauliflower. Cover, and pulse until coarsely ground to the size of grains of rice. Transfer to large bowl; repeat in three more batches with remaining cauliflower. There should be about 3 1/2 cups processed cauliflower.
  • Step 
    2
    Place 12-inch skillet over medium-high heat until hot. Add 1 tablespoon of the oil, then add green onions and salt. Cook 1 to 2 minutes or until green onions soften. Add remaining 1 tablespoon oil and the cauliflower; toss to coat. Cook 4 to 6 minutes or until lightly toasted and dried out.
  • Step 
    3
    Add chicken broth. Heat to simmer until all liquid evaporates. Stir in parsley and thyme.

Nutrition

100 Calories
7g Total Fat
2g Protein
7g Total Carbohydrate
2g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
100
Calories from Fat
60
Total Fat
7g
11%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
360mg
15%
Potassium
370mg
11%
Total Carbohydrate
7g
2%
Dietary Fiber
2g
10%
Sugars
2g
Protein
2g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
50%
50%
Calcium
4%
4%
Iron
4%
4%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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