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Low carb cauliflower rice

Cauliflower “rice” is a low-carb and low-calorie alternative to rice. One serving of cauliflower rice contains about 35 calories and 7.5 grams of carbohydrate, and provides 2 vegetable servings! Compare that to a cup of brown rice, which contains 215 calories and 44.8 grams of carbohydrates.One head of cauliflower makes about four 1-cup servings.If you like this recipe, you might also want to try mashed cauliflower, a low-carb substitute for mashed potatoes.


  • 1 medium-sized head of cauliflower


  • Core the cauliflower and remove any green leaves.
  • Grate the cauliflower with a hand-held grater, or chop it coarsely with a food processor. Use about ¼ of a medium-sized cauliflower for each serving, or just eyeball the amount you want.
  • Heat a large, nonstick frying pan on medium-high heat, and add the cauliflower. (You may need to do this in multiple batches.) There is no need to add oil or water – the water contained in the cauliflower will do all of the cooking.
  • Cook for 5 minutes, stirring constantly, until tender.
  • Serve with your favourite recipe in place of rice.
Cauliflower rice Serves 4
Calories 35
Total Fat 0.3g
Total Carbohydrate 7.5g
   Dietary Fiber 3.6g
   Sugars 0.0g
Protein 2.8g

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