A tasty alternative to low protein rice. Cauliflower ‘rice’ is a perfect accompaniment to our low protein Indian curry. One serving of cauliflower rice in this recipe equals 1 exchange – check the NSPKU food list for further details.
Remove outer leaves and discard. Cut the cauliflower into quarters. Remove the core from each section carefully with a sharp knife. This should allow the cauliflower to break into florets.
Place the cauliflower florets in a colander. Rinse the cauliflower under cold running water, set aside and allow them to drain thoroughly to remove all moisture (you can also pat dry with a paper towel).
Once dried, place the florets in a food processor (if you don’t have a food processor you can also use a grater, or cut finely with a sharp knife). Pulse for 15-20 seconds or until the cauliflower looks similar to rice. Do not process too long or the consistency will be too fine.
At this stage the cauliflower is ready to be cooked, in one of the following ways:
- Microwaved: Place cauliflower in a suitable microwavable dish and cover. You do not need to add water as the moisture from the cauliflower will be enough. Cook for about 4-5 minutes depending on portion size. When cooked it will be slightly firm and ready to serve, stir in some olive/coconut oil and season with salt and pepper.
- Sautéed: Heat a large non-stick pan over a medium-high heat and add olive/coconut oil to coat the pan. When the oil is heated add the cauliflower and cook for approximately 5 minutes (stirring occasionally) or until it has softened and is beginning to turn golden brown. Season with salt and pepper.
- Oven Roasted: This is a handy method when making a larger batch. Pre heat your oven to 210°C and cover a large rimmed baking sheet with aluminium foil. Mix together in a large bowl the cauliflower, salt and pepper and olive/coconut oil, mix well ensuring an even coating. Spread a single layer on the baking sheet and roast until tender and the cauliflower starts to brown slightly (this should take between 20-25 minutes).
This recipe is great with our low protein Indian curry.
Depending on the amount of cauliflower you may want, pulse the florets in batches to ensure even cutting.