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Cauliflower Rice

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Cauliflower rice makes the perfect substitute for gluggy, carb filled rice. You will be pleasantly surprised at just how good it is!

Beef Goulash with Cauliflower Rice | Diabetes Meal Plans

Check out that Beef Goulash above. It takes just 15 minutes to make and is served on a bed of cauliflower rice.

Honestly, it is almost like eating rice, yet it has a 4 times less carbs than regular rice, making it a safe and friendly option for diabetics.

Pin Recipe

Cauliflower Rice

Prep Time3 minutes
Cook Time5 minutes
Total Time8 minutes
Servings: 1 person
Calories: 137kcal
Carbs: 11g
Net Carbs: 6g

Ingredients

  • 1/4 cauliflower – approx. 200 g per person
  • 2 teaspoon olive oil – or butter or coconut oil

Instructions

  • Roughly chop the cauliflower, place it into a food processor and pulse for 1 minute until it’s a ‘rice like’ consistency.
  • Alternatively, use a grater to grate the cauliflower.
  • Heat oil in a pan.
  • Add cauliflower and fry up until it’s browned and cooked through, stirring it occasionally throughout the cooking process.
  • Serve it as a bed for your favorite dishes, it’s as easy as that!

Notes

OPTIONS
Storage – will keep in the fridge for 2 days so you can cook a bigger batch for a few meals.
Additions – Add some finely diced onion for a slightly different flavor, cook the onion first for a few minutes before adding the cauliflower to the pan.

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💬 7 Comments - Join the conversation, leave yours below. Filed Under: Diabetic Friendly Recipes

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  1. I hate cauliflower and have tried to do so many things with it but I just don’t like it. What can I use as a substitute to rice? Please help.

    Reply

    • Check out this article for a few additional ideas – konjac rice or cabbage chucks are some popular alternative ideas to for low carb rice. It could be a matter of seasoning the cauliflower rice a little differently than you have in the past – adding things like butter and different seasonings might change the flavor profile and make you enjoy it.

      Reply

    • You can certainly season the cauliflower rice with all the same flavors – try adding diced onion, pepper and tomato and seasoning with taco seasoning or a combination of cumin, chili powder, paprika, garlic and onion powder. Let us know how it turns out!

      Reply

  3. I particularly liked the idea of substituting cauliflower rice for actual rice since it’s low carb. Shall certainly try it out. Thanks for the awesome recipes!

    Reply

  4. All 3 recipes sound easy to prepare and cook. I will try these
    for my family. Thanks, Debbie fagan

    Reply