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
143
Calories Per Serving
Deliver Ingredients

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. 

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.

Nutritional Facts

Total Fat
8g
12%
Sugar
9g
N/A
Saturated Fat
1g
6%
Protein
5g
9%
Carbs
18g
6%
Vitamin A
97µg
11%
Vitamin B6
0.4mg
22.2%
Vitamin C
83mg
100%
Vitamin E
2mg
12%
Vitamin K
40µg
50%
Calcium
63mg
6%
Fiber
5g
22%
Folate (food)
98µg
N/A
Folate equivalent (total)
98µg
24%
Iron
2mg
9%
Magnesium
45mg
11%
Monounsaturated
5g
N/A
Niacin (B3)
2mg
9%
Phosphorus
113mg
16%
Polyunsaturated
1g
N/A
Potassium
876mg
25%
Riboflavin (B2)
0.1mg
7.2%
Sodium
65mg
3%
Thiamin (B1)
0.2mg
10.2%
Zinc
0.8mg
5.1%