In addition to being rich in minerals and fiber, cauliflower makes an ideal rice substitute for low-carb dieters. According to Food.com, cauliflower can be grated and cooked to mimic the shape and consistency of rice for cooking low-carb Spanish rice dishes. For best results, use a food processor to combine the rinsed cauliflower heads with other ingredients, such as garlic, onions and peppers, before cooking.
Low-Carb Mock Rice
Unlike rice, which is typically starchy and high in carbohydrates, cauliflower is an ideal food pick for low-carb dieters. According to the USDA National Nutrient Database, cauliflower contains only 5.32 grams of carbohydrates per cup while offering 320 milligrams of potassium and 51 milligrams of vitamin C. Cauliflower also provides the added benefit of having a glycemic index of 15 compared to 58 for white rice. Carbohydrates in foods with a low glycemic index are processed more slowly, allowing for glucose to gradually trickle through your blood over a period of hours.
How It Works
Low-carb mock Spanish rice can be made by grating or processing the rinsed heads of your cauliflower until they are small and fine in shape. Using a food processor, you can easily add chopped garlic, onions, peppers, celery and zucchini to the cauliflower to thoroughly mix the ingredients. Add the mix and 2 teaspoons of olive oil to a large sauté pan and cook until the cauliflower and other vegetables begin to soften.
Adding Spices
To give your dish the signature hue and zest of Spanish rice, you will need to add a tomato sauce. Since cauliflower may be trickier to bind than cooked rice, a small can of tomato paste will provide the thick consistency if added with water, vegetable stock or broth while cooking. Continue stirring the vegetables and add seasonings such as lemon pepper, black pepper, ground cumin, dried oregano and salt. Be sure to add vegetable stock or water as needed to keep the cauliflower and other vegetables from sticking to the pan as they cook.
Safety Concerns
While dishes such as low-carb mock Spanish rice offer a fun way to boost your intake of minerals and fiber, a strict adherence to low-carb diets may lead to health concerns. Your body requires carbohydrates to provide blood sugar to your organs, muscles and brain, and deficiencies may result in feelings of sluggishness, drowsiness or irritability. Talk to your doctor or dietitian before making any drastic changes to your diet.
References
- Food.com: Low Carb Cauliflower Spanish Rice
- MayoClinic.com: Low-Carb Diet: Can It Help You Lose Weight?
- AllRecipes.com: Spanish Rice II
- South Beach Diet Plan: Glycemic Index Food Chart
- Epicurious: Spanish Rice
- USDA National Nutrient Database: Cauliflower, raw
- Fruit and Veggies Matter: Vegetable of the Month: Cauliflower
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