14 Frozen Cauliflower Rice Recipes iFOODreal Healthy Family Recipes from ifoodreal.com
Description
Riced cauliflower is a great alternative to traditional rice for those who want to eat a healthier diet. It is low in carbohydrates and calories, high in fiber, and packed with vitamins and minerals. Frozen riced cauliflower is a convenient option for those who don't have time to prepare fresh cauliflower. It is also a great option for those who want to save money, as frozen vegetables are often less expensive than fresh ones.
Prep Time
The prep time for frozen riced cauliflower is minimal, as it is already chopped and ready to use. Simply take it out of the freezer and let it thaw before using it in your recipe.
Cook Time
The cook time for frozen riced cauliflower will depend on the recipe you are using it in. It can be sautéed or roasted in just a few minutes, or used as a base for a more complex dish that requires longer cooking times.
Ingredients
The ingredients you will need will depend on the recipe you are making, but some common ingredients for riced cauliflower recipes include: - Frozen riced cauliflower - Oil or butter - Salt and pepper - Herbs and spices - Vegetables (such as onions, garlic, and peppers) - Protein (such as chicken, beef, or tofu) - Sauce or seasoning (such as soy sauce or curry paste) - Cheese (such as Parmesan or cheddar)
Equipment
The equipment you will need will depend on the recipe you are making, but some common equipment for riced cauliflower recipes include: - Large skillet or wok - Baking sheet - Mixing bowl - Whisk - Cutting board and knife - Measuring cups and spoons
Method
The method for preparing frozen riced cauliflower will depend on the recipe you are making, but some common methods include: - Sautéing: Heat a large skillet over medium-high heat. Add oil or butter and frozen riced cauliflower. Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender and golden brown. - Roasting: Preheat the oven to 425°F. Spread frozen riced cauliflower on a baking sheet. Drizzle with oil and sprinkle with salt and pepper. Roast for 15-20 minutes, stirring halfway through, until the cauliflower is tender and golden brown. - Stir-fry: Heat a large wok over high heat. Add oil and frozen riced cauliflower. Cook for 3-5 minutes, stirring constantly, until the cauliflower is tender and lightly browned. Add vegetables and protein, and cook for an additional 3-5 minutes, until everything is cooked through. Add sauce or seasoning, and stir to combine. - Cauliflower rice bowls: In a mixing bowl, whisk together oil, vinegar, and spices. Add frozen riced cauliflower and toss to coat. Divide the cauliflower between four bowls. Top with cooked protein, vegetables, and cheese, if desired.
Notes
- Frozen riced cauliflower can be stored in the freezer for up to six months. - To thaw frozen riced cauliflower, simply leave it in the refrigerator overnight or microwave it for a few minutes. - Riced cauliflower can be used as a substitute for rice in almost any recipe. - Be sure to season the cauliflower well, as it can be bland on its own.
Nutrition Info
One cup of frozen riced cauliflower contains approximately: - Calories: 25 - Carbohydrates: 5 grams - Fiber: 2 grams - Protein: 2 grams - Fat: 0 grams - Vitamin C: 77% of the daily value - Vitamin K: 20% of the daily value - Folate: 14% of the daily value - Potassium: 9% of the daily value
Recipe Tips
- Add frozen riced cauliflower to soups, stews, and casseroles for added nutrition and texture. - Make a cauliflower rice stir-fry by adding cooked protein, vegetables, and sauce to sautéed riced cauliflower. - Use riced cauliflower as a base for grain bowls or salads. - Add riced cauliflower to smoothies for a low-carb, nutrient-dense boost.
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