Cauliflower Fried "Rice"

Use this basic recipe in Shrimp Fried “Rice” or any fried-rice recipe. Besides being low in carbohydrates, an added plus for dieters is that cauliflower is low in calories but very filling.


  • 1 head cauliflower
  • 2 tablespoons vegetable or peanut oil
  • 2 cloves garlic
  1. Break off the florets from the cauliflower and chop into chunks. Chop the core into chunks.

  2. Process the florets and core in a food processor, a few pieces at a time, using the “grate” function. Scrape out the bottom of the blender or food processor as needed. Continue until you have 3 cups of grated cauliflower.

  3. Heat a wok or skillet over medium-high heat until it is nearly smoking. Add the oil. When the oil is hot, add the garlic. Stir-fry for 10 seconds, then add the cauliflower.

  4. Stir-fry the cauliflower, stirring and turning it over in the pan for 4 to 5 minutes, until it is tender but still crisp. (If you're uncertain about when the cauliflower is done, do a taste test — stir-fried cauliflower does not change noticeably in color, but it will taste cooked.)

Low-Carb “Rice”

Cauliflower is not a good substitute for rice in recipes with a high liquid content as cauliflower doesn't absorb liquid in the same way that rice does. However, it makes a handy stand-in for rice in fried-rice recipes, which normally use only a small amount of liquid seasoning such as soy sauce.

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