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Keto Cauliflower Rice & Broccoli Stir-Fry with Sausage

Keto Cauliflower Rice

Replace Your Starchy High-Carb Rice With Cauliflower Rice

This easy to make cauliflower rice recipe will blow your taste-buds away and I’m not joking.

Cauliflower rice is the new mashed potato and versions of this dish are getting rave reviews all over the world especially from low-carb eaters who quit eating rice.

Keto Cauliflower Rice Recipes

Mrs.CBB is a rice quitter.

I was a big skeptic when Mrs. CBB kept telling me you could turn cauliflower into mashed cauliflower which tasted just like mashed potatoes but better.

Other cauliflower rice recipe variations might include:

  • Italian Cauliflower Rice – Just add sausages, oregano, basil and chunky tomatoes.
  • Mexican Cauliflower Rice with keto taco seasoning
  • Cauliflower Risotto – Just add 1/2 cup of heavy cream and stir until creamy
  • Cheesy Cauliflower Rice – Just add cheese
  • Cauliflower Chicken Fried Rice – Just add chicken
  • Cauliflower Shrimp Fried Rice- Just add shrimp
  • Cauliflower Rice Stuffed Peppers

I gave it a try last year and didn’t mind it although I’m a potato lover at heart coming from the UK where we ate lots of potatoes growing up.

Armed with our kitchen-tools, a pot and cheese grater away we went.

With the addition of cumin and turmeric along with Frank’s Red Hot sauce, this cauliflower rice dish came together beautifully.

The texture of the cauliflower rice is similar to what rice would be so you don’t feel you are missing out if you want your daily rice fix.

The key to making the best rice is to get as much of the water out as you can so let it sit in the colander if you have to.

Reduced Price Cauliflower

Since Mrs. CBB and I have complained about the price of cauliflower we haven’t purchased any recently as it’s not budget-friendly in Ontario.

At almost $7.00 for one head of cauliflower my wife said she could do without the cauliflower rice, cauliflower cheese bake and cauliflower pizza that we’ve made in the past.

Incidentally, in the summer when vegetables are in season this cauliflower rice recipe would certainly qualify as budget-friendly.

It just so happened that her friend was at the grocery store and spotted cauliflower on the reduced rack for $0.99 so she grabbed a couple and gave one to my wife.

It wasn’t a large cauliflower by any means but it was enough for the two of us to enjoy a nice meal.

My wife was all giddy about getting a cheap cauliflower from the reduced rack.

Now I know what I’m getting her for Valentine’s Day, haha!

Cauliflower Fried Rice

When Mrs. CBB told me that you could make cauliflower rice I wasn’t surprised because cauliflower is so versatile. 

Many people who are following a gluten-free, keto or low-carb diet enjoy cauliflower rice dishes because it really does taste like you’re eating a bowl of rice.

To make cauliflower rice is dead-easy and just like rice, you can add a multitude of spices and proteins to jazz it up.

If you do happen to score a deal on cauliflower you can cut it into florets and toss it in the food processor.

Once you process it into little rice looking bits you can freeze it.

That way when you need to use it you’re ready to rock and roll apart from a quick boil unless you plan to bake it in which case you can simply use it raw as it will cook in the oven.

You can also purchase riced cauliflower, cauliflower florets at the grocery store and Costco which makes keto cooking quick and easy.

A quick squeeze to get out any water after boiling and grating will mean the difference between a successful stir-fry and a soggy stir-fry.

We haven’t tried to freeze the boiled, grated cauliflower yet to see how it fares but we certainly will give it a shot once we find more deals on cauliflower.

Apparently cauliflower has come down in price all over Canada which makes it affordable for all budgets.

I’m sure cauliflower lovers will be rejoicing to see a more manageable price so they can add it back into their menu plan.

Keto Cauliflower Rice Nutrition

This cauliflower rice recipe will feed 2 people and has a net carb value of approximately 5.30g per serving or 10.63g for the entire recipe.

The good fats that I used in this cauliflower flower rice recipe were 2 tablespoons of butter.

I added broccoli florets and Italian sausage along with cumin, turmeric, salt, pepper, and Franks Red Hot Sauce.

Cauliflower 101

Frozen Cauliflower Rice

What is cauliflower?

For those of you who have never tried cauliflower, you’ll be thrilled to know that it’s full of nutrients and used all over the world.

Cauliflower is one of several vegetables in the species Brassica oleracea, in the family Brassicaceae.

It is an annual plant that reproduces by seed.

Typically, only the head (the white curd) is eaten.

The cauliflower head is composed of a white inflorescence meristem. Cauliflower heads resemble those in broccoli, which differs in having flower buds.

Brassica oleracea also includes broccoli, brussels sprouts, cabbage, collard greens, and kale, though they are of different cultivar groups.

According to Mrs.CBB, it’s nice to have variety in your diet especially when you cut the carbs which is why she is experimenting so much with keto recipes but with her signature twist.

If you want to freeze the riced cauliflower simply place it in a container and freeze up to 3 months.

Give it a try, You’ll love it!!

How to make Cauliflower Rice

5.0 from 1 reviews
Cauliflower Rice and Broccoli Stir-Fry with Sausages
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 2
  • Carbohydrates: 10.63
Recipe type: Main dish
If you are a fan of rice but don't choose to eat it check out some of my amazing cauliflower recipes.
Ingredients
  • 2 tablespoons of unsalted butter or Kerrygold butter
  • 100 g Sausage sliced and pre-cooked
  • 20 g broccoli par-boiled
  • 8 cauliflower florets
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • I teaspoon hot sauce (optional)
  • 1 teaspoon ground pepper (optional)
Instructions
  1. Cut your cauliflower and divide it into florets
  2. Add florets to salted water and boil until just tender. Let cool.
  3. Use a food processor, cheese grater (which I did) or a knife to cut the cauliflower into small rice-like pieces.
  4. Squeeze any excess water out of the rice and let sit for 5 minutes to drain.
  5. In a med-high heated pan add butter, cauliflower rice, pre-cooked sausage slices and stir-fry. Add the broccoli on top to steam as they are already par-boiled.
  6. Add hot sauce, turmeric and cumin then saute until the broccoli is tender and everything is hot.
  7. Add salt and pepper as desired.
  8. Plate up and top with broccoli and sausage. Dinner hasn't tasted so good!
  9. Optional: Grate cheese on top

This rice alternative recipe was too delicious not to share today and I’m certain you’ll love it.

Discussion: What ingredients do you add to your riced cauliflower?

Leave me your comments below and I’ll be sure to respond to you.

-Mr.CBB

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3 Comments

  1. This does look mighty good!! Wonder if my sisters-in-law would be interested…they both watch their weight especially right now the older one with her daughter as my niece is getting married in November this year and they want to look good!! No idea which diet they are using this time around.

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