Sautéed Cauliflower Rice
Cauliflower can be made into a rice alternative with just a few simple ingredients. Make this fresh-tasting side dish by pairing cauliflower with garlic, onion, and more.
- Yield
- 4 Servings
- Serving size
- 1 cup
- Rating
- 3.67 of 5 (3 ratings)
Food groups
- Vegetables: 1 1/4 cups
Ingredients
- 1 tablespoon vegetable oil
- 1/2 cup diced onion
- 1 clove garlic, minced (or 1/4 teaspoon garlic powder)
- 1 medium cauliflower (grated or finely chopped, 4 to 5 cups)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon lemon juice or lime juice (optional)
- 2 tablespoons chopped fresh parsley or cilantro (optional)
Directions
- Wash hands with soap and water.
- Heat oil in a large skillet or saucepan on medium heat.
- Add onion and cook until soft, 3 to 5 minutes.
- Add garlic, cauliflower, salt, and pepper.
- Stir until cauliflower is tender, 3 to 5 minutes.
- Stir in lemon juice and sprinkle with parsley, if desired.
- Serve warm.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 78.14 |
| Total Fat | 3.94 g |
| Saturated Fat | 0.69 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 9.56 g |
| Dietary Fiber | 3.4 g |
| Total Sugars | 3.69 g |
| Added Sugars included | 0 g |
| Protein | 3.13 g |
| Calcium | 40 mg |
| Potassium | 479 mg |
| Sodium | 341.01 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 25 mg |
| Phosphorus | 73 mg |
| Selenium | 1 mg |
| Zinc | 0 mg |
| Vitamin A | 0 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 62 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 27 mcg |
| Folate | 75 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 67 mg |
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Source
Recipe by: Food Hero — Oregon State University Cooperative Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/sauteed-cauliflower-rice. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.