Final yr, we highlighted a cauliflower rice recipe with an Asian aptitude: Cauliflower Fried Rice. This yr, we’re spicing things up with Spanish Cauliflower Rice.
If you are like my partner and cauliflower tops your checklist of the very least favored vegetables, this recipe may surprise you. Following graciously agreeing to taste test this pseudo-rice dish for me, his response was: “Hey, it’s excellent. I’d basically consume that.”
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For convenience, I acquired contemporary cauliflower rice in a bag. You will obtain it in the produce area of the grocery store. You can also make it yourself by positioning cauliflower florets in a food processor with the “S” blade and offering it about 10 pulses. You are on the lookout for parts of cauliflower about the sizing of a grain of cooked rice. One medium head of cauliflower (roughly a pound) will generate about 4 cups of riced cauliflower.
For many years, researchers have been focusing on the cancer-fighting potential of cruciferous vegetables like cauliflower. Even though the latest studies in human beings have demonstrated mixed success relating to this vegetable group’s possible to struggle cancer, there are continue to lots of wholesome factors to appreciate cauliflower.
Cauliflower delivers a hefty dose of vitamin C. Vitamin C will help the entire body make collagen, which retains bone, muscle mass, and other tissues in position. Collagen is also required for balanced-hunting pores and skin. Moreover, vitamin C supports a healthier immune process by encouraging the physique resist infection.
Cauliflower is a great source of the B vitamin folate, as effectively as nutritional fiber, and if you’re chopping carbs,, it’s a great different to white rice.
When deciding on cauliflower, choose a business head with compact florets that feels significant for its dimension. Stay away from heads that have brown patches or any discoloration. The leaves should really be inexperienced, with no signal of yellowing. The size of the head does not affect the quality.
Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute. For questions about today’s recipe, simply call 313-972-1920.
Spanish Cauliflower Rice
Serves: 8 (about 2/3 cup for each serving) / Prep time: 10 minutes / Full time: 20 minutes
2 tablespoons canola oil
1 cup diced onion
1 clove garlic, peeled, minced
1 ½ teaspoons chili powder
½ teaspoon floor cumin
4 cups (14 ounces) clean cauliflower rice
1 cup frozen corn, thawed
¾ cup diced inexperienced bell pepper
1 ⅓ cups salsa
6 tablespoons tomato paste
½ tablespoon sugar
¼ teaspoon salt
¼ teaspoon black pepper
Snipped cilantro (optional garnish)
In a big skillet, warmth oil above medium heat and sauté onion and garlic for 1 minute. Insert chili powder and cumin and continue on to sauté 30 seconds. Include cauliflower, corn, and inexperienced pepper and keep on to sauté till greens are somewhat tender, about 3 minutes. Add salsa, tomato paste, and sugar stir to merge. Continue to sauté right until most of the liquid is absorbed, about 4 minutes.
Eliminate from warmth and time with salt and pepper. Garnish with cilantro if wanted and serve.
Designed and examined by Darlene Zimmerman, MS, RD, for Heart Smart®.
103 energy (35% from extra fat), 4 grams excess fat ( gram sat. fat, grams trans fat), 16 grams carbs, 3 grams protein, 238 mg sodium, mg cholesterol, 47 mg calcium, 3 grams fiber. Food stuff exchanges: 3 vegetable, ½ fat.
Cook’s Be aware: You can purchase refreshing cauliflower rice in a bag. Appear for it in the produce area. You can also make it oneself by inserting cauliflower florets in a meals processor and offering it about 10 pulses. You’re seeking for items of cauliflower about the size of a grain of cooked rice.
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