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Cauliflower Rice

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2 servings Easy
Total: Active:
1 Rating 

Ingredients (9)

  • 1 large head cauliflower, cut into florets
  • 3 tablespoons ghee or clarified butter
  • 1/2 onion, finely chopped
  • 1 carrot, peeled and finely chopped
  • 2 cloves garlic, minced
  • 1/2 cup chicken broth
  • 1 tablespoon minced cilantro
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
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Nutritional Information
  • Calories326
  • Fat21.15g
  • Saturated fat12.67g
  • Trans fat0g
  • Carbs30.34g
  • Fiber10.07g
  • Sugar11.79g
  • Protein10.56g
  • Cholesterol50.95mg
  • Sodium817.2mg
  • Nutritional Analysis per serving (2 servings) Powered by

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Cauliflower Rice

Cauliflower rice isn’t just for the keto diet crowd. Like its mashed counterpart, this Whole30 approved cauliflower dish goes with anything. Try it with meals that include a sauce, like Thai Green Curry Chicken Thighs, Romesco Garlic Shrimp, and Pulled Pork Carnitas.

This is another incredibly versatile recipe. Make a Moroccan-style rice by adding 1/4 cup slivered almonds or pine nuts, 1/2 cup raisins, 1/2 teaspoon ground cumin, 1/4 teaspoon ground turmeric, and 1/4 teaspoon ground cinnamon. Make rice Asian-style by adding 2 tablespoons coconut aminos, 1 teaspoon sesame oil, and 2 minced green onions. Or make this a complete meal by adding a serving of your favorite chopped protein (like chicken, shrimp, flank steak, or pork) and any leftover sautéed vegetables you have in your fridge.

Pro tip: If you don’t have a food processor, you can use a box grater to shred the cauliflower into rice. Patience, however, as it will take quite a while! You can also make fried “rice” by omitting the chicken broth, adding more cooking fat to the pan, and pan-frying the rice until tender, about 5 minutes. For an even more authentic fried rice experience, stir two egg whites into the cauliflower while pan-frying.

Check out Whole30 Instant Pot recipes for more ideas on what to serve on top, and get more tips for getting through Whole30.

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The Whole30: The 30-Day Guide to Total Health and Food Freedom

by Melissa Hartwig Urban Dallas Hartwig

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Instructions

  1. 1To “rice” the cauliflower, place half of the florets in a food processor and pulse into a rice-like consistency, 15 to 20 pulses. (Don’t over-crowd the cauliflower in the food processor, and don’t over-pulse or the florets will get mushy.) Repeat to rice the remaining florets.
  2. 2In a large skillet, melt the ghee over medium heat and swirl to coat the bottom of the pan. When the ghee is hot, add the onion and carrot and cook, stirring, until the onion is translucent, 2 to 3 minutes. Stir in the garlic and cook until the garlic is aromatic, about 1 minute.
  3. 3Add the riced cauliflower to the skillet and mix thoroughly with the rest of the vegetables. Add the chicken broth, cover the pan with a lid, and steam until you’ve arrived at a rice-like consistency, 10 to 12 minutes. (The cauliflower should be tender, but not mushy or wet.)
  4. 4Remove the pan from the heat and mix in the chopped cilantro. Adjust the seasoning with salt and pepper.

Recipe and photo from THE WHOLE30 by Melissa and Dallas Hartwig. Copyright © 2015 by Whole9 Life, LLC. Reprinted by permission of Houghton Mifflin Harcourt Publishing Company. Photograph by Alexandra Grablewski. All rights reserved.

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