Cauliflower Fried Rice 4 Ways



7 Cauliflower Rice Combos That Weigh in at 250 Calories or Less

Fun fact: Regular old packs 206 calories into a single cup, according to the . Top that rice with some protein, veggies, and sauce, and you could wind up with a meal that's heavier than you expected. But rice can contain as little as per cup of the cruciferous veggie used. Translation: You can addway more fun toppings for far fewer cals. And who doesn't want that?

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To make your basic cauliflower rice, cut away the florets from one large cauliflower. Place them in a food processor and pulse until broken down into pieces the size of rice. Then, heat one teaspoon of olive oil in a skillet over medium heat; add the cauliflower. Stir to coat and cover until the cauliflower is heated through, about four minutes. This makes about four cups. 

What's next? Make that rice into a delcious meal or snack with these tasty ideas crafted by the Rodale Test Kitchen: 

1. Persian
Combine 1 cup warm cauliflower rice with 1 Tbsp sliced almonds, 1 Tbsp golden raisins, and 1 Tbsp chopped parsley. Serves 1.

Nutrition Information (per serving): 108 calories, 4 g protein, 16 g carbs, 4 g fiber, 8 g sugar, 4 g fat, 0.5 g sat fat, 47 mg sodium

RELATED: The 7 Best Healthy Desserts in Your Supermarket, According to Nutritionists

2. Chinese Takeout
Combine 1 cup warm cauliflower rice with 1/4 cup shredded chicken, 2 Tbsp grated carrots, 2 Tbsp green peas, and 1 Tbsp reduced-sodium soy sauce. Drizzle with 1/2 tsp sesame oil and top with 1 tsp chopped chives. (Get more healthy-eating tips and delicious recipes ideas from , a cookbook from our CEO, Maria Rodale.)

Nutrition Information (per serving): 148 calories, 15 g protein, 12 g carbs, 4 g fiber, 4 g sugar, 5 g fat, 1 g sat fat, 768 mg sodium

3. Sushi Bowl
Top 1 cup warm cauliflower rice with 3 oz sushi-grade salmon chunks, 1/4 cup cucumber slices, and 1/4 cup shredded nori. Drizzle with 1 Tbsp low-sodium tamari and 2 tsp rice vinegar. Serves 1.

Nutrition Information (per serving): 200 calories, 22 g protein, 13 g carbs, 3 g fiber, 7 g sugar, 7 g fat, 1 g sat fat, 943 mg sodium

4. Burrito Bowl

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Top 1 cup cauliflower rice with 1/2 cup cooked (or canned) black beans, 2 Tbsp finely chopped cilantro leaves, 2 Tbsp fresh lime juice, and 1/2 tsp sea salt. Serves 1.

Nutrition Information (per serving): 168 calories, 11 g protein, 30 g carbs, 11 g fiber, 3 g sugar, 2 g fat, 0.5 g sat fat, 833 mg sodium

RELATED: The 8 Best Things to Buy at Trader Joe's, According to Nutritionists

5. Hoppin’ John

Combine 1 cup cauliflower rice with 1/2 tsp dried thyme, 1/4 tsp sea salt, and 1/8 tsp cayenne pepper. Top with 1/4 cup cooked (or canned) red kidney beans, 1/4 cup chopped green pepper, and 1 slice of crumbled cooked bacon. Serves 1.

Nutrition Information (per serving): 179 calories, 11 g protein, 23 g carbss, 7 g fiber, 6 g sugar, 6 g fat, 1.5 g sat fat, 724 mg sodium

RELATED: The 7 Best Items to Purchase at Costco, According to Nutritionists

6. Tropical “Rice” Pudding

Combine 1 cup warm cauliflower rice with 1/2 cup warm lite coconut milk and 1 Tbsp maple syrup. Top with 2 Tbsp each diced fresh pineapple and mango and 1/2 tsp cardamom. Serves 1.

Nutrition Information (per serving): 220 calories, 5 g protein, 31 g carbs, 4 g fiber, 23 g sugar, 10 g fat, 6 g sat fat, 77 mg sod

7.






Video: Chef Robert Irvine's Healthy Rice Recipes 3 Ways

7 Cauliflower Rice Combos That Weigh in at 250 Calories or Less
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Date: 08.12.2018, 18:40 / Views: 71192