Thursday, September 22, 2016

Fantastically Healthy, Cauliflower Rice (Paleo and Gluten-free)


Look no further...This is a delicious side dish to serve with pretty much anything. Replace any recipe that calls for using rice. My husband doesn't even like cauliflower but loves this dish! Not only is it great along side beef, chicken, pork or fish, it's wonderful to serve topped with pasta sauce, chili, a stir-fry and such. Each serving has just 93 calories, 6 grams of fat and 2 Weight Watchers SmartPoints.

Prep Time: 5 minutes

Cook Time: 5 minutes


Cooking spray

1 tablespoon + 2 teaspoons olive oil

1 (16 ounce) bag cauliflower rice, I used Trader Joe's, see shopping tip and to make your own see prep tip, below

1 tablespoon garlic, minced

Salt and pepper, to taste

½ cup green onions (scallions), chopped


1. Coat a large, nonstick pan with cooking spray. Add olive oil and heat over medium-high heat. Stir in cauliflower rice, garlic and add a little salt and pepper. Stir-fry for 3 minutes, stirring most of the time. Add green onions and continue to stir and cook for 1 more minute.

Makes 4 servings. Each serving, about ¾ cup.

Food Fact

Cauliflower rice is amazing! Its light and fluffy. It takes five minutes to make. It can replace rice or even couscous in any dish. Can be served hot or cold.

Prep Tips

To make riced cauliflower: wash and dry the cauliflower. Remove core and coarsely chop into florets. Blot with paper towels to completely dry. Place half of cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous. Be sure to not over process or it will get mushy. Add to a large bowl. Repeat processing with remaining cauliflower. Or, using the largest holes on a box cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice. One head cauliflower, shredded into very small pieces makes about 4-5 cups cauliflower rice.

Shopping Tips

If you're lucky enough to have a Trader Joe's in your town, they sell a 16 ounce bag of riced cauliflower. You will love it. It saves you a lot of time, not having to prep the cauliflower.

In addition, many supermarkets, Target and Walmart carry Green Giant's cauliflower crumble in the produce section.

Weight Watchers SmartPoints 2

Weight Watchers POINTS PLUS 2

SKINNY FACTS: for ¾ cup serving

93 calories, 6g fat, 1g sat. fat, 0mg chol, 3g prot, 9g carbs, 4g fiber, 50mg sod, 0g sugar

FACTS: for SmartPoints

50 calories, 1g sat. fat, 0g sugar, 0g protein


1. The nutrition facts were calculated on Spark

2. The Weight Watchers SmartPoints and Points Plus were calculated on

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