Lean And Green Cauliflower Rice Recipes

May 31, 2023 Post a Comment

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Description

Cauliflower rice has become a popular alternative to traditional rice due to its low-carb and low-calorie nature. It is a great way to incorporate veggies into your diet while still being able to enjoy your favorite dishes. In this article, we have compiled some delicious and easy cauliflower rice recipes that are both lean and green. These recipes are perfect for those who are looking to eat healthier without sacrificing flavor.

Prep Time and Cook Time

The prep time for these recipes varies from 10 to 20 minutes and the cook time ranges from 15 to 25 minutes. All of the recipes are designed to be quick and easy to prepare, making them perfect for busy weeknights.

Ingredients

The main ingredient for all of these recipes is cauliflower rice. You can either buy pre-made cauliflower rice from the grocery store or make your own by pulsing cauliflower florets in a food processor. Other ingredients include lean protein sources such as chicken and shrimp, as well as a variety of green vegetables like spinach, kale, and broccoli. Flavorful seasonings such as garlic, ginger, and soy sauce are also used.

Equipment

The equipment needed for these recipes is minimal. You will need a food processor or a grater to make the cauliflower rice. A wok or a large skillet is also recommended for cooking the dishes.

Method

1. Cauliflower Fried Rice

Ingredients: - 1 head of cauliflower, riced - 2 tbsp olive oil - 2 cloves garlic, minced - 1/2 onion, diced - 1/2 cup frozen peas and carrots - 1/2 cup diced ham or chicken - 2 eggs, beaten - 2 tbsp soy sauce - Salt and pepper to taste Method: 1. Heat the olive oil in a wok or large skillet over medium heat. 2. Add the garlic and onion and sauté until fragrant. 3. Add the frozen peas and carrots and cook until tender. 4. Add the diced ham or chicken and cook until browned. 5. Push the mixture to the side of the pan and add the beaten eggs. Scramble the eggs and mix with the rest of the ingredients. 6. Add the cauliflower rice and soy sauce. Cook until the cauliflower is tender. 7. Season with salt and pepper to taste.

2. Shrimp and Spinach Cauliflower Rice

Ingredients: - 1 head of cauliflower, riced - 1 lb shrimp, peeled and deveined - 2 tbsp olive oil - 2 cloves garlic, minced - 1/2 onion, diced - 2 cups baby spinach - Salt and pepper to taste Method: 1. Heat the olive oil in a wok or large skillet over medium heat. 2. Add the garlic and onion and sauté until fragrant. 3. Add the shrimp and cook until pink. 4. Add the baby spinach and cook until wilted. 5. Add the cauliflower rice and cook until tender. 6. Season with salt and pepper to taste.

3. Broccoli and Chicken Cauliflower Rice

Ingredients: - 1 head of cauliflower, riced - 1 lb chicken breast, diced - 2 tbsp olive oil - 2 cloves garlic, minced - 1/2 onion, diced - 2 cups broccoli florets - 2 tbsp soy sauce - Salt and pepper to taste Method: 1. Heat the olive oil in a wok or large skillet over medium heat. 2. Add the garlic and onion and sauté until fragrant. 3. Add the diced chicken and cook until browned. 4. Add the broccoli florets and cook until tender. 5. Add the cauliflower rice and soy sauce. Cook until the cauliflower is tender. 6. Season with salt and pepper to taste.

Notes

These recipes are very versatile and can be customized to your liking. You can add additional veggies, switch up the protein source, and adjust the seasonings to your taste. You can also make these recipes vegetarian by omitting the meat and adding more veggies.

Nutrition Info

These recipes are all low in calories and carbs, making them a great option for those who are watching their weight or following a low-carb diet. One serving of cauliflower fried rice contains approximately 200 calories, 10g of carbs, and 12g of protein.

Recipe Tips

To make the cauliflower rice even more flavorful, you can add some herbs and spices such as parsley, basil, and red pepper flakes. You can also use different types of protein sources such as tofu or lean beef. To save time, you can buy pre-made cauliflower rice from the grocery store. Finally, these recipes can be made ahead of time and stored in the fridge for up to 3 days.