Lemon Herb Cauliflower Rice Stir Fry
Light, fluffy lemon herb cauliflower rice stir fry is a winning side dish that I use in place of regular rice. Half the calories and carbs. And half the cooking time. Throw in some butternut squash and it's really pretty too.
Servings (change as needed): 4 (one cup portions)
- 2 tablespoon butter or olive oil
- 2 pounds cauliflower (1 medium) Note 1 this will make ~ 5 1/2 cups riced cauliflower
- 1 cup chopped fresh herbs Note 2 any combination of chives, parsley, basil, cilantro, dill, green onion
- 1 lemon zest plus 2 tbsp lemon juice
- 1 tablespoon butter (optional)
- 1 teaspoon kosher salt or to taste
- 1/2 teaspoon ground pepper or to taste
RICE CAULIFLOWER (and BUTTERNUT SQUASH if using): Wash cauliflower and pat dry well. Cut into 2 inch chunks. You will need to process cauliflower (and squash) in 2-3 batches. Place chunks in bowl with regular chopping blade. Pulse until cauliflower is small rice size. Repeat until all cauliflower (and butternut squash) is riced. Note 3. If riced cauliflower feels moist, pat dry with paper towels to remove as much moisture as possible. I almost never have to do this.
COOK CAULIFLOWER/SQUASH RICE: Heat butter or oil in large skillet to Medium. Add cauliflower (and squash) 'rice'. Stir for 1 minute. Cover and cook for 4 minutes, stirring occasionally, or until veggies are tender but not mushy.
FINISH 'RICE': Add herbs, lemon zest, lemon juice, salt, pepper and butter (if using). Stir to combine well for 1 minute. Taste and adjust seasonings to your liking. Serve immediately. Drizzle a topping of your choice if desired. Note 4.
Nutrition Value estimates are for 4 portions of about 1 cup each.
- For a combo of cauliflower and butternut squash 'rice': For great color and additional fiber, vitamin A and C, you can replace 1/2 lb of cauliflower with 1/2 lb (~2 cups) peeled cubed butternut squash. Rice it in food processor as you would the cauliflower.
- Herbs: Fresh is best, but dried will work well. Or partly fresh, partly dried. Figure about 1/3 the amount of dried herbs to replace fresh. Add, taste, then add some more to achieve the seasoning you like. Frozen herb cubes are an excellent substitution here. Typically 1 cube = 1 teaspoon fresh. Chop the herbs in a food processor or by hand.
- If you don't have a processor: use a box grater. Grate large chunks of cauliflower on medium holes of grater.
- Toppings: Serve the cauliflower rice as you would any rice. or drizzle on a topping such as: spicy sweet chili sauce; chopped tomatoes, olive oil and olives; toasted chopped nuts; peanut sauce.
- Make Ahead:
- Uncooked riced cauliflower can be frozen for up to a month in a sealed ziploc or container. (Don't rice it and keep it in the fridge - it gets funky).
- Cooked cauliflower can be kept in the fridge in a sealed container for 2-3 days. It doesn't freeze well once cooked.
Calories: 132kcal | Carbohydrates: 15g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Sodium: 659mg | Potassium: 798mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1264IU | Vitamin C: 144mg | Calcium: 78mg | Iron: 2mg