Jennifer’s Mexican Cauliflower Rice

Grain-free 'rice' that subs perfectly into any recipe
cauliflower rice

Photo Modified: Flickr / kirybabe / CC BY 4.0

Traditional Mexican rice, a common side dish, provides 250-300 calories and upwards of 55 grams of carbohydrates per one-cup serving. A simple, substitution that’s lower in calories and carbohydrates is using cauliflower in place of standard rice. One cup of cauliflower provides less than 30 calories and approximately five grams of carbohydrates, and it is an excellent source of vitamins C and K. You can easily make cauliflower rice in your food processor or using a food grater. See the recipe below.

This recipe is provided by Jennifer Christman, RDN, LDN, CPT at Medifast.

4
Servings
162
Calories Per Serving
Deliver Ingredients

Ingredients

  • 4  Cups  cauliflower florets
  • 2  Tablespoons  olive oil
  • onion, chopped
  • 3 to 4  cloves of garlic, minced
  • 28  Ounces  low-sodium whole peeled tomatoes, chopped
  • 1  Teaspoon  chili powder
  • 1  Teaspoon  cumin
  • ¼  Cup  fresh cilantro, chopped
  • 1  Teaspoon  fresh lime juice

Directions

Place cauliflower florets in food processor and pulse until it is rice-like consistency.

Heat the olive oil over medium heat. Add onion and garlic. Sauté until onions are soft.

Add cauliflower, tomatoes, chili powder and cumin. Bring to a simmer.

Cook for ~20 minutes or until cauliflower is soft.

Garnish with cilantro and drizzle lime juice prior to serving. 

Nutritional Facts

Total Fat
9g
13%
Sugar
9g
10%
Saturated Fat
7g
29%
Carbohydrate, by difference
18g
14%
Protein
6g
13%
Vitamin A, RAE
21µg
3%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
116mg
100%
Vitamin K (phylloquinone)
29µg
32%
Calcium, Ca
67mg
7%
Choline, total
79mg
19%
Fiber, total dietary
7g
28%
Fluoride, F
2µg
0%
Folate, total
114µg
29%
Iron, Fe
2mg
11%
Magnesium, Mg
25mg
8%
Niacin
1mg
7%
Pantothenic acid
1mg
20%
Phosphorus, P
115mg
16%
Selenium, Se
2µg
4%
Sodium, Na
716mg
48%
Water
187g
7%
Zinc, Zn
1mg
13%

Mexican Shopping Tip

How hot is that chile pepper? Fresh peppers get hotter as they age; they will achieve a more reddish hue and sometimes develop streaks in the skin.

Mexican Cooking Tip

There are 60 varieties of chile peppers, many of which are used in Mexican cooking. Handle them with care. When handling the spicier kinds, gloves are recommended. Always wash your hands with soap and warm water before touching your eyes.

Mexican Wine Pairing

Tempranillo or other light Spanish red wine types with paella, even seafood paella. Various other wines depending on what rice is cooked with; see Pasta Recipes and other individual food types.