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Sautéed Cauliflower Rice

Sautéed Cauliflower Rice

1 Rating
1 Rating
Recipe Image
2 glass bowls of cauliflower rice topped with parsley
Makes: 4 Servings
Total Cost: $$$$
Cook Time: 10 minutes
Preparation Time: 15 minutes

Cauliflower can be made into a rice alternative with just a few simple ingredients. Make this fresh-tasting side dish by pairing cauliflower with garlic, onion, and more.

Ingredients

  • 1 tablespoon vegetable oil
  • 1/2 cup diced onion
  • 1 clove garlic, minced (or 1/4 teaspoon garlic powder)
  • 1 medium cauliflower (grated or finely chopped, 4 to 5 cups)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon lemon juice or lime juice (optional)
  • 2 tablespoons chopped fresh parsley or cilantro (optional)

Directions

  1. Wash hands with soap and water.
  2. Heat oil in a large skillet or saucepan on medium heat. Add onion and cook until soft, 3 to 5 minutes.
  3. Add garlic, cauliflower, salt and pepper. Stir until cauliflower is tender, 3 to 5 minutes.
  4. Stir in lemon juice and sprinkle with parsley, if desired. Serve warm.

Notes

  • Use as a side dish or as a base for stir-fries, chili or anything you might eat with rice.
  • Add any sautéed or roasted vegetables.
  • Top with grated or crumbled cheese.
  • Freeze extra lemon or lime juice to use later.
  • Learn more about cauliflower, onion, garlic, and lemon.
Source:

Food Hero
Oregon State University Cooperative Extension Service

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 76
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 336 mg
Carbohydrates 10 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 39 mg
Iron 1 mg
Potassium 474 mg
N/A - data is not available
Nutrients Amount
Total Calories 76
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 10 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 39 mg
Potassium 474 mg
Sodium 336 mg
Copper 70 mcg
Iron 1 mg
Magnesium 24 mg
Phosphorus 72 mg
Selenium 1 mcg
Zinc 0 mg
Vitamins
Vitamin A 0 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mg
Vitamin C 73 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 27 mcg
Folate 88 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 67 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/2 cups

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