How-to

Cauliflower Rice

Name: Cauliflower Rice
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 2 servings
Cuisine: British
Ingredients: Half a large cauliflower (about 300g of florets), or a 300g frozen bag; 1 tbsp butter (about 15g); Salt and pepper, to taste

Instead of rice. Goes with chilli, curry and anything saucy.

Serves 2Prep 5 minCook 5 min

7gcarbs
per serving

About 7g of carbs per serving. Half the batch, about 150g. How we worked it out

You'll need

Half a large cauliflower (about 300g of florets), or a 300g frozen bag
1 tbsp butter (about 15g)
Salt and pepper, to taste

Method

Fresh: grate the florets on the big holes of a cheese grater, or pulse in a food processor until it looks like rice. Don't overdo it or it goes mushy.
Frozen: skip step 1, it's already done.
Melt the butter in a frying pan on a medium heat and add the cauliflower.
Stir for 4 to 5 minutes until hot and just soft. Season and serve.
No pan? Put it in a bowl, cover, and microwave for 3 to 4 minutes, stirring halfway.

Tip

Don't add water or cover the pan. Steam makes it soggy.

Swaps

A pinch of turmeric makes yellow "pilau" rice for curry night.

Storing it

Raw riced cauliflower keeps in the fridge for 2 days, or freeze it. Cooked, fridge for up to 2 days. Reheat until steaming hot all the way through, and only reheat once.

How we worked out 7g of carbs

Ingredient	Weight	Per 100g	Carbs
Cauliflower UK government food tables	300g	4.4g	13.2g
Butter UK government food tables	14g	0.6g	0.1g
Total			13.3g
÷ 2 servings, rounded up			7g

Meat, fish, oil, salt, pepper and water have no carbs, so they're left out. How we count carbs.

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