Broccoli / Cauliflower Rice (6 ways)
by Keto Fitness ClubBase Recipe / Coriander Rice / Turmeric Rice / Chinese-inspired / Moroccan-style / Egg-fried
You'll also find this recipe on page 28 of the Keto & Spice Cookbook.
Category
Side
Servings
2
Prep Time
10 minutes
Cook Time
10 minutes
Calories
161
Author:
Keto Fitness Club
Save the stalks of any cauliflower or broccoli you use in other dishes to use as 'rice'. 'Riced' or 'grated' cauliflower and broccoli can also be found in supermarkets - you can use this if you don't have a food processor. You can also use lots of other veg for this, like swede, carrots, pepper, cabbage, etc. The carb values will vary depending on the veg you use.
Standard recipe makes 2 portions - each portion contains:
161 Calories / 6.6g Carbs / 7.6g Protein / 10.1g Fat
Coriander Rice makes 2 portions - each portion contains:
162 Calories / 7g Carbs / 7.8g Protein / 10.2g Fat
Turmeric Rice makes 2 portions - each portion contains:
165 Calories / 7.4g Carbs / 8g Protein / 10.2g Fat
Chinese Style Rice makes 2 portions - each portion contains:
211 Calories / 8.4g Carbs / 8.2g Protein / 14.8g Fat
Moroccan Style Couscous makes 2 portions - each portion contains:
225 Calories / 7.5g Carbs / 6.6g Protein / 16.9g Fat
Egg Fried Rice makes 2 portions - each portion contains:
252 Calories / 8.8g Carbs / 16.5g Protein / 15g Fat
Ingredients
400g Broccoli Stalks or Cauliflower (or other veg - see the description above)
20g Butter or 20ml Olive Oil
50g Shallots / Leeks
15g Fresh Coriander, finely chopped
15g Fresh Coriander, finely chopped
1 Garlic Clove, finely chopped
1/4 tsp Ground Turmeric
2 Garlic Cloves, sliced
10g Ginger, sliced
2 Spring Onions, sliced
10ml Sesame Oil
1 tbsp (15ml) Fresh Lemon Juice
10g Parsley, chopped
1 tsp Ground Cumin
20g Pine Nuts
2 Garlic Cloves, sliced
10g Ginger, sliced
2 Spring Onions, sliced
20ml Soy Sauce or Liquid Aminos
2 Eggs, whisked
Base Recipe
For coriander rice, add:
For turmeric rice, add:
For Chinese-inspired rice, add:
For Moroccan-style 'Couscous', add:
For egg-fried rice, add:
Directions
Chop the broccoli / cauliflower into chunks small enough to fit down the shoot of a food processor. Process for 20-30 seconds until it is as fine as you wish.
Finely dice the leek / shallots and fry in the butter / oil on a medium heat to soften but not brown. If you're making the Coriander, Turmeric, Chinese-inspired or Egg-fried rice, add the remaining ingredients at this point, with the exception of the whisked eggs needed for the Egg-fried rice.
Add the processed cauliflower / broccoli and combine. If you're making the Moroccan-style 'couscous', add the lemon juice, parsley and cumin now.
Cover the pan with a lid and cook for 3-4 minutes over a medium heat.
If the cauliflower / broccoli is sticking to the pan, add a couple of spoons of water and replace the lid. Cook for a further couple of minutes and season.
If you're making the Egg-fried rice, add the whisked eggs and cook for another minute over a high heat, constantly moving the rice.
If you're making the Moroccan-style 'couscous', add the pine nuts when you're ready to serve.
Nutrition per serving
Calories 161, Carbs (net) 6.6 grams, Protein 7.6 grams, Fat 10.1 grams
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