Cauliflower is a popular alternative to rice. It cooks faster than rice, is just as versatile and packs a nutritional punch! Season it any way you like.
- 1 large head cauliflower
- 2 tablespoons olive oil
- 1 small onion
- 1 clove garlic
- 1/4 teaspoon salt
- 2 tablespoons chopped fresh parsley
- 1 tablespoon fresh lemon juice (optional)
- Wash cauliflower well. Pat dry.
- Trim cauliflower florets away from stem. Use the large holes on a grater and grate the florets, or chop fine with chef’s knife.
- Peel and chop onion. Finely chop garlic.
- Heat oil in a large skillet over medium-high heat. Add onion and sauté until tender and slightly browned, about 8 minutes.
- Add cauliflower and garlic and sauté until cauliflower is softened, about 3 to 5 minutes.
- Place cauliflower mixture into serving bowl. Sprinkle with salt, fresh parsley and lemon juice and serve.
Smart Shopping Tips
- Look for cauliflower that has a consistent, white color free of dark spots. It should feel heavy for its size and have tight florets.
- Cauliflower can be purchased already “riced” or chopped. Frozen will usually be cheaper than fresh riced cauliflower found in the produce department.
- Cauliflower can also be cooked in the microwave. Place chopped cauliflower in a covered glass dish and microwave about 5 minutes or until tender.
- Use riced cauliflower in any recipe that calls for cooked rice.
- Use any other fresh herbs, such as thyme or basil.
- Sprinkle with a little grated Parmesan cheese.
- Frozen (thawed) cauliflower florets can be used, but the texture will be less firm.
- Cauliflower can also be chopped in a food processor.
Serving: 0.75cupCalories: 120kcalCarbohydrates: 13gProtein: 4gFat: 7gSaturated Fat: 1gSodium: 210mgPotassium: 705mgFiber: 5gSugar: 5gCalcium: 40mgIron: 1.1mg
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