Searching for a tasty low carb recipe that is rich in fibre yet low in carbs? This wholefood recipe is one you'll want to bookmark for your weight loss journey. It features finely chopped cauliflower as a replacement for high GI white rice, and provide a quick and healthy swap with significantly fewer carbs than traditional rice. Fry pans ready? Let's make it!
Cauliflower rice contains only 5 grams of carbs, whereas a cup of white rice can have up to 45 grams of carbohydrates per serving. This is it makes a great high fibre option and swap for those on low carb diets and as a stable ingredient for weight loss. Dead simple to meal prep, cauliflower rice can be used plain, or seasoned with savoury herbs and sweetness to add to countless recipes as a low carb ingredient.
How To Make Cauliflower Rice
It takes less than 5 minutes to make a big batch of cauliflower rice, and has so many uses that it has become an absolute staple in my low carb kitchen. To make it, all you need is a head of cauliflower and a food processor. Simply feed the cauliflower florets into the food processor or chop into fine grains by hand. Then add the grains to a microwave-safe bowl to steam for 2- 3 minutes until softened like traditional rice. Yes, it is literally that easy!
Uses For Cauliflower Rice
Just like regular rice, the low carb cauliflower version has only a subtle taste which makes it ideal as a side to curries, stir fry and any other recipe where you serve a side of rice. Alternatively, you can easily flavour cauliflower rice with Asian or other spice blends to create a variety dishes from savoury to sweet. Here are just some of the delicious ways to swap cauliflower for rice in recipes:
gluten-free stuffing: use in stuffing recipes instead of bread crumbs; it is coeliac-friendly.
low carb risotto: swap for rice in risotto for a lower calorie and carb version.
side dish: wherever you use rice as a side dish, substitute with high-fibre cauliflower rice.
"rice" pudding: swap the rice for cauliflower in rice pudding and use stevia as a low carb sweetener.
smoothies: substitute for a low carb, low calorie thickener instead of high GI bananas.
sushi: swap high carb sushi rice for low carb cauliflower in the same portions.
vegan mince: flavour with spices and use a vegan mince in tacos or Bolognese.
There are no rules for using cauliflower rice, so you can freely swap cauliflower in any recipe that calls for regular rice to create your own low carb recipes. It is very versatile and the same can be done with broccoli. Get creative in the kitchen, the experimentation is half the fun!
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Cauliflower Rice & Sauteed Prawns
Deliciously low carb, my cauliflower rice recipe is so easy to make it will soon become a fast favourite for your low carb journey. It is fantastic paired with other seafood, chicken, or enjoyed as a seasoned side dish the same way you would use other rice dishes.
Cauliflower Rice & Sauteed Prawns
Ingredients
1/2 kilo fresh, raw prawns, cleaned
1 head cauliflower, finely chopped
1-2 cups water, filtered
1/2 yellow onion, finely roughly
1-2 sprigs basil, fresh
3-4 button mushrooms, finely chopped
1 tsp lime juice, freshly squeezed
2 tsp Cajun or chili spice
1 tsp garlic salt (or powder)
2 tbsp olive or coconut oil, organic
salt and pepper to season
Method
Chop the cauliflower very finely and add to a microwaveable bowl. Add enough water to just cover the cauliflower, and then, microwave for 2-3 minutes or until tender. Strain the cooked cauliflower rice, keeping a 1/4 cup of the liquid, and set aside.
In a hot skillet, add the chopped onion, mushrooms, and half the garlic salt. Sauté until the onions begin to turn translucent; then add the cauliflower and sauté for 5-8 minutes. If the mixture dries out a little, dribble in some of the rice liquid to keep moist.
In another pan, add the oil, Cajun or chili spice, and the garlic salt. Warm the spices in the pan, then add the prawns. Toss to coat in the spices, then drizzle in a little of the remaining rice liquid. Sauté until prawns change colour to indicate they are cooked. To serve, add 1/2 cup of the cauliflower rice and a handful of prawns to a bowl. Tear the basil leaves and sprinkle over the top.
Batch Cook & Meal Prep
Yes, you can batch cook this recipe. When cauliflower is on sale, I like to grab a few heads and batch cook this recipe. It freezes super well and can be flavoured in a number of ways much as you would with regular white rice. Cauliflower rice makes such a fabulous nutrient-rich, high-fibre addition to any sauce for spaghetti Bolognese, classic curries, or casseroles. You can also use it steamed with vanilla and cooled, then added in smoothies for a low carb substitute for high GI banana. And for my favourite, cauliflower rice is simply fabulous mixed into a Buddha bowl or tossed in summer salads. Best of all, you can enjoy cauliflower both served raw or cooked, hot or cold.
Nutritionist’s Tip:
Low-carb meals can help balance blood sugar levels, reduce cravings, and keep you full for longer when trying to lose weight. These low carb recipes are all super easy micro meal prep and make healthy meals for your weight loss journey that you can enjoy on repeat. You'll find more recipe ideas and support inside the Facebook Community, click here.
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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Love prawns. Bookmarked this one for this week. Thanks, Char xx