Recipes For Riced Cauliflower And Broccoli

July 28, 2023 Post a Comment

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Roasted Broccoli & Cauliflower Recipe EatingWell from www.eatingwell.com

Description

Riced cauliflower and broccoli are versatile and healthy alternatives to traditional rice. They are low in calories, high in fiber, and packed with essential vitamins and minerals. Plus, they can be used as a base for a variety of dishes, from stir-fries to salads to casseroles.

Prep Time

Prepping riced cauliflower and broccoli is quick and easy, taking only a few minutes. Simply wash and chop the vegetables, then pulse them in a food processor until they reach a rice-like consistency.

Cook Time

Cooking riced cauliflower and broccoli can take anywhere from 5 to 15 minutes, depending on the recipe.

Ingredients

For basic riced cauliflower and broccoli, you will need: - 1 head of cauliflower or broccoli - Food processor For a stir-fried riced cauliflower and broccoli, you will need: - 1 head of cauliflower or broccoli - 1 tbsp oil - 1/2 onion, chopped - 1 garlic clove, minced - Salt and pepper to taste For a cheesy riced cauliflower and broccoli casserole, you will need: - 1 head of cauliflower or broccoli - 1/2 cup sour cream - 1/4 cup grated Parmesan cheese - 1/4 cup shredded cheddar cheese - Salt and pepper to taste

Equipment

To make riced cauliflower and broccoli, you will need a food processor. For the stir-fried and casserole recipes, you will also need a skillet and an oven-safe baking dish.

Method

To make basic riced cauliflower and broccoli: 1. Wash and chop the vegetables into small pieces. 2. Pulse them in a food processor until they reach a rice-like consistency. To make stir-fried riced cauliflower and broccoli: 1. Heat oil in a skillet over medium-high heat. 2. Add onion and garlic and cook until soft. 3. Add riced cauliflower or broccoli and cook for 5-7 minutes, stirring occasionally. 4. Season with salt and pepper to taste. To make cheesy riced cauliflower and broccoli casserole: 1. Preheat oven to 350°F. 2. Mix together riced cauliflower or broccoli, sour cream, Parmesan cheese, and half of the cheddar cheese. 3. Transfer to an oven-safe baking dish and top with remaining cheddar cheese. 4. Bake for 15-20 minutes, until cheese is melted and bubbly.

Notes

- You can also buy pre-riced cauliflower or broccoli at many grocery stores. - Riced cauliflower and broccoli can be stored in an airtight container in the refrigerator for up to 5 days. - To freeze riced cauliflower and broccoli, spread it out on a baking sheet and freeze for 1-2 hours, then transfer to a freezer-safe container.

Nutrition Info

Nutrition information will vary depending on the recipe and serving size. However, riced cauliflower and broccoli are typically low in calories and high in fiber and nutrients.

Recipe Tips

- Don't over-process the vegetables in the food processor, or they may turn into mush. - For a more flavorful stir-fry, add other vegetables and seasonings, such as bell peppers, mushrooms, soy sauce, or ginger. - To make the casserole even more indulgent, add cooked bacon or sausage to the mixture before baking.