If you would have asked me a year ago to use cauliflower as a substitute, I would have thought you were crazy. It's is applications go far beyond the veggie tray and pack amazing benefits. Yesterday I did a cauliflower crust for my homemade pizza. Tonight, I took it a step further and did chicken with stir fry and (cauliflower) rice.
It was amazing.
It was filling.
It took 15 minutes. (with pre-cooked chicken)
It was ...... 250 calories!
DID I MENTION SIMPLE??
I used some pre-grilled chicken from my weekly prep.
Lastly, threw them all in a mini skillet, added a little low sodium soy sauce and some cayenne pepper for a little flavor and mixed for about 5-10 minutes. That's it!
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RICE VS CAULIFLOWER
1-cup serving of cooked cauliflower rice contains a mere 29 calories and 7.5 grams of carbs.
1-cup of cooked white rice contains 242 calories and 53 grams of carbs.
This is by far one of the easiest and healthiest meals I could have asked for. The replacement of grains for cauliflower not only shaves calories but has a TON of health benefits. My goal was to reduce the effects of my auto-immune disease which says to reduce grains. Many people and their doctors believe you have to have celiac disease to be gluten intolerant. When their labs for Celiac come back negative, they are told that avoiding gluten is not necessary. The proteins in grains like corn, oats, and rice are very similar to gluten, which can be like a game of Russian roulette for someone suffering from an autoimmune condition.
WHAT ARE THE HEALTH BENEFITS?
Get more fiber
Cauliflower is chock-full of fiber (about 3 grams per cup), which aids with digestion, helps fill you up and keep you full for longer, AND could help lower your cholesterol.
Boost your immunity
A 1 cup serving of cauliflower provides 77% of your day’s recommended vitamin C intake. It is also a good source of B vitamins and vitamin K.
Cauliflower is part of the family of cruciferous vegetables, which have cancer-prevention properties!
HOW DO YOU COOK IT?
This quick, easy way to cook cauliflower rice is a go-to method when you are strapped for time. Simply place the grated cauliflower into a microwave-safe bowl and cover with plastic wrap. Microwave it on high for about 3-4 minutes. Season it and serve or add it to your favorite recipe.
In a large skillet over medium-high heat, cook the cauliflower until tender -- about five minutes. There is enough liquid in the cauliflower that you don’t have to add oil, but you could use a little olive or canola oil for additional flavor. This will give it a slightly nutty flavor. Season with your favorite herbs and spices.
This preparation is perhaps the most flavorful. In a large bowl, toss the cauliflower rice with a little olive oil and a blend of herbs and spices -- my favorite seasonings are cumin, chili powder, or curry powder. Spread onto a baking sheet and roast at 425 degrees F for about 10 minutes, stirring halfway through.
THINGS YOU NEED TO KNOW
It doesn't absorb liquid.
Recipes the call for rice to absorb an liquid such as a casserole or paella will not work with cauliflower.
Freezing is fine
For busy lives, cauliflower rice can be stored in your freezer for about two months. Then you can just microwave or thaw before cooking.
Don't forget the salt
Always add a little salt after you cook the cauliflower or else it could get soggy.
WHAT ELSE CAN YOU SWAP?
Cauliflower is also a great replacement for mashed potatoes. Simply steam the cauliflower until tender, mash with a potato masher or puree in a food processor. Add skim milk or Greek yogurt and your favorite seasonings.
You can also use grated cauliflower to make pizza crust. Simply mix a head of grated cauliflower with 1/2 cup mozzarella cheese and 2 beaten eggs and bake for about 20 minutes on 400 degrees F. Remove it from the oven, add your toppings and bake for another 10