This Cauliflower Rice recipe is a delicious substitute for rice. Cauliflower has numerous nutritional benefits including the phytonutrients, indole-3-carbinol, and sulforaphane, both help prevent prediabetes and protect against prostate, ovarian, and cervical cancers.
1 whole Cauliflower, leaves removed
1 medium-to-large head cauliflower or 16 ounces store-bought cauliflower rice
2 tablespoons extra-virgin olive oil
2 cloves garlic, pressed or minced
¼ teaspoon fine sea salt
Optional: 2 tablespoons chopped flat-leaf parsley or cilantro
Optional: Squeeze of fresh lemon or lime juice
Freshly ground black pepper, to taste
If you’re working with a head of cauliflower (if using store-bought, skip to the next step), cut it into medium chunks and discard the core. Working in batches, pulse the chunks in a food processor with the S-blade until they’re broken into tiny pieces, just bigger than couscous.
Wrap the cauliflower rice in a clean tea towel or paper towels, twist, and squeeze as much water as possible from the rice—you might be surprised by how much water you can wring out, or you might not be. Cauliflower varies quite a bit in its moisture level, and this step ensures that it cooks well.
Warm the skillet over medium heat. Add the olive oil, followed by the garlic. Cook while stirring just until the garlic is fragrant, about 10 to 20 seconds. Add the cauliflower rice and salt, and stir to combine. Cook, stirring just every minute or so until the cauliflower rice is hot and turning golden in places, about 6 to 10 minutes.
Remove the skillet from the heat. Stir in the chopped fresh herbs and citrus, if using. Season to taste with salt and pepper, and serve warm. Leftover cauliflower rice will keep well in the fridge for up to 4 days. Gently reheat in the microwave or on the stovetop before serving.