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6 servings
Prep Time:
5 mins
Cook Time:
5 mins
Meal Type:
Side Dishes
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Rice-like Cauliflower

A mild tasting cauliflower "rice" dish that's well worth trying.



  1. Process fresh cauliflower in a food processor using the shredder blade until it is the size of rice. Alternatively, shred it with a hand-held grater or even use a knife, if you have the dexterity to chop it up very finely.
  2. Microwave it in a covered dish. Do not add water. Cauliflower absorbs water like crazy, and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work.
  3. Serve with salt and pepper to taste as a replacement for rice.
  4. Note: recipe can be used under a sauce, such as crab imperial or chicken ala king or as the base for a dish such as fried "rice" or a "rice" salad. It does not work well as a substitute for rice in casseroles where the function of the rice is to absorb liquid.
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Microwave 5 min.
01 Jan 17 by member: Not Talking
I can't wait to try this.
12 May 15 by member: kristyrenae1
Alot easier to make than I thought it would be. Not watery or mushy at all with a unique rice-like consistency. Leftovers helped to make a wonderful and superquick fried "rice" recipe!
05 Jun 13 by member: RavenSoul69
Its very easy to make with little preparation, low calorie low fat and tastes great, a reciepe I will definatly be using again
29 Mar 13 by member: tasneem33
I dislike "watery" cauliflower. After running through the food processor and microwaving for 5 minutes on high, it had the perfect consistency. Salt and pepper to taste. Can see myself putting some pasta sauce over it and using it as a pasta substitute.
03 Feb 13 by member: milehill
Grt for the B4B program.
12 Jan 13 by member: Mrs Solberg
this worked really well...totally satisfied my carbaholic craving. I first tried to use my magic bullet to chop up the cauliflower(it became too fine) i then just crumpled it up with my hands(WAY easier)-I sauteed it with broccoli and a little soy sauce-delicious
I made this and added garlic powder. It is my FAVORITE "couscous". I made a Ratatouille, chock-full of vegetables and put it over the "couscous"...a total vegetarian dish w/out any bad carbs! Love it!
This works great for my clients in the Phase 1 Ideal Protein Diet
03 Jan 12 by member: wellcoachsue
my entire family loved it
26 Nov 11 by member: bfd129
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Nutrition summary:

There are 35 calories in 1 serving of Rice-like Cauliflower.
Calorie break-down: 3% fat, 71% carbs, 26% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 1
Calories 35
% Daily Values*
Total Fat 0.14g 0%
  Saturated Fat 0.045g 0%
  Polyunsaturated Fat 0.139g  
  Monounsaturated Fat 0.02g  
Cholesterol 0mg 0%
Sodium 68mg 3%
Potassium 424mg  
Total Carbohydrate 7.43g 2%
  Dietary Fiber 3.5g 14%
  Sugars 3.36g  
Protein 2.77g  
Vitamin A 2% Vitamin C 650%
Calcium 20% Iron 23%
of RDI*
(35 calories)
2% of RDI
Calorie Breakdown:
Carbohydrate (71%)
Fat (3%)
Protein (26%)
* Based on a RDI of 2000 calories