4.5
2 ratings

Jennifer’s Mexican Cauliflower Rice

By
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.

Ingredients

  • 4 Cups cauliflower florets
  • 2 Tablespoons olive oil
  • 1 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
Servings4
Calories Per Serving143
Total Fat8g12%
Sugar9gN/A
Saturated1g6%
Protein5g9%
Carbs18g6%
Vitamin A97µg11%
Vitamin B60.4mg22.2%
Vitamin C83mg100%
Vitamin E2mg12%
Vitamin K40µg50%
Calcium63mg6%
Fiber5g22%
Folate (food)98µgN/A
Folate equivalent (total)98µg24%
Iron2mg9%
Magnesium45mg11%
Monounsaturated5gN/A
Niacin (B3)2mg9%
Phosphorus113mg16%
Polyunsaturated1gN/A
Potassium876mg25%
Riboflavin (B2)0.1mg7.2%
Sodium65mg3%
Thiamin (B1)0.2mg10.2%
Zinc0.8mg5.1%