You can try cauliflower rice if you want something easy to make with low calories. This is so simple to make and has multiple health benefits, like aiding in weight loss; you can cook it or consume it raw.
Cauliflower rice is easy to make and can be done in no time. All you need is a kitchen grater or a sharp thick knife. Check out the instructions and details below for a seamless procedure. Also, check the below-mentioned nutritional facts too.
These nutritional facts are per serving (108 grams):
- Calorie count: 27
- Protein: 2 grams
- Fat: less than 1 gram
- Carbs: 5 grams
- Fibre: 2 grams
- Manganese: 7% of the daily requirement
- Potassium: 7% of the daily requirement
- It is high in natural fiber, aids in easy digestion, and helps to clean your gut.
- Has high quantities of antioxidants that helps in improving blood circulation.
- Rich in vitamins that will help to keep your skin spotless and glowy.
Cauliflower needs a good clean because it has many curves where pesticides and insects can accumulate. First, rinse the whole head of the cauliflower under cold running tap water and submerge it into a bowl full of cold water.
Soak in salt water for at least 20 mins. This will remove most of the insects and dirt from the vegetable. Then let it sit in a drainer until it is completely dry. You can also use a vegetable scrubber to scrub the top of the head.
Dicing cauliflower is a simple and quick process. After the cauliflower is completely dry, remove the leaves at the base first.
Then use a sharp knife and cut the base of the head, and make slits into the head in four directions. Then use your fingers to pull the small florets apart. Then trim off the extra stems, ready to make your cauliflower rice.
Use the grater usually available in the kitchen to grate the cauliflower. This is usually available in every kitchen. Now grab the cauliflower heads and grate them using the cheese grater. Make sure the movements are even enough to get the best size for rice.
Be cautious about your fingers throughout the process, or use safety gloves. Usually, a larger cauliflower head can produce about six to seven cups of cauliflower rice. This is usually a messy procedure, so invest time cleaning up the mess too.
Let’s be some old school now, get a thick chopping board and a sharp knife. Start trimming the florets so they can be easily held. Then, chop the heads with regular chopping movements from left to right. Repeat the steps until you get a smooth rice size piece of cauliflower.
Ensure the chopping board is dry and clean, so the rice will not stick to the board. This process gives you the best texture for cauliflower rice. Although this is a time taking process, you can have the best-textured rice.
Sauteed Cauliflower Rice
Saute the diced or shredded cauliflower under medium heat using a skillet. For the sauce, use two tablespoons of ghee, chopped garlic, and some pepper and salt for seasoning. After 30 seconds, transfer it into a bowl so it won’t overcook and become soggy.
Steamed Cauliflower Rice
If you want an oil-less option, you can steam your cauliflower rice. Steam the shredded or grated cauliflower the same as you steam rice using the steamer. This will give you the healthiest rice. Top it with veggies and sauce, and enjoy.
The easy peasy way to cook cauliflower rice is by microwaving it. Put the shredded or chopped cauliflower rice with two spoons of chicken stock or water and microwave for 3 minutes. Please check after 1.5 minutes for the desired consistency. The rice should not be soggy; let it be a little firm and moist. The crunch should be there. Serve it with chicken teriyaki or any sauced veggies for a fantastic dinner.
Cauliflower rice is the best nutritious substitute for normal rice. It is easy to cook and can be eaten alongside meat or roasted vegetables. Eat it when it is still warm. You can store it in the fridge for one week if it is raw. Or store the cooked cauliflower rice for 2 to 3 days max. Cleanly grated cauliflower rice can stay fresh for 2 months if frozen properly.