A Low Carb Substitute For Rice

Cauliflower - A Low Carb Substitute For Rice

This is based on an original post from Slow Carb Foodie.  The original author is Laura D.  It’s been modified from its original version.

More than 10 years ago my parents introduced me to “faux rice” and “faux potatoes”.  They tried to find a low carb substitute for rice.  This normally consists of really finely shredding a head of cauliflower (sometimes called “ricing”), steaming it and then covering it in some sort of low carb marinara or meat sauce to mask the fact that it tastes nothing like rice or potatoes.

Actually, with a little bit of time and effort, you can create a cauliflower dish that doesn’t need to be disguised.  Serve these like hash browns for breakfast or as side dish with any meal of the day.

I like to chop up an entire cauliflower at once (as well as extra onion and garlic) and keep the extra in the fridge. That way I can make it a few times throughout the week with minimal prep.

When you’re looking for vegetables to plan your slow-carb meals, this is a great thing to have on hand.  When you prepare it, I’d love to know what you think!

Preparing the Low Carb Substitute For Rice

A Low Carb Substitute For Rice

Yield: 2 c

Ingredients

  • (Makes 2 cups)
  • Ingredients
  • 2 c raw cauliflower, grated using a cheese grater or chopped to the size of your pinky thumbnail
  • 1 small onion, finely chopped
  • 2 garlic cloves, finely chopped
  • Oil (macadamia nut oil or olive oil)
  • Sea salt, fresh ground pepper
  • Optional seasonings (You can spruce up the dish with a seasoned salt, herb blend or or paprika – Don’t try all of them at once!  I like to use a blend of Italian Herbs or Turkish Seasoning)

Instructions

  1. Pour a bit of oil into a frying pan, and set heat to medium.  Add the onions and sauté until translucent or even a bit crispy.  5-6 minutes.
  2. Add garlic.  Cook until fragrant.   1-2 minutes.
  3. Add cauliflower.  Turn heat up a bit a cook until golden brown.  About 6-10 minutes.
  4. Season with sea salt and fresh ground pepper.
  5. Add other seasonings if desired.
https://www.slowcarbmealplanner.com/low-carb-substitute-rice/

Zucchini Pancakes

Zucchini Pancakes on SlowCarbMealPlanner.com
After four years of trying, we finally have a garden that’s doing what it should. A lady from church who’s always had a garden, but since she’s getting old doesn’t use as much space, told us we could use some of her field for our garden.

So her son plowed us 4 rows about 100 feet long, and we planted what we had: onions, spinach, chard, zucchini, habañero peppers, beets, green beans, watermelon, cantaloupe, and sunflower. A couple weeks later we had some stuff popping the ground. We were beyond thrilled.

Now, though, we have more zucchini than we know what to do with! We froze a lot of it, but I wanted to try out some pancakes.

Funny story: we have wheat pancakes occasionally on a Sunday, and my 3 year old daughter got excited when she heard Daddy was making zucchini pancakes. “I love zucchini pancakes!” she says. She’d never had them before. She was so excited when she was about to stick the first forkful in her mouth. As soon as it touched her tongue, she made a yucky face and said “I want another one!” I had to explain that these are salty, not sweet. Ha!

I’d eat more than just these for breakfast. Try a couple fried eggs and bacon or sausage to get a nice, rounded breakfast.

These things are tasty!

Zucchini Pancakes

Prep Time: 10 minutes

Cook Time: 8 minutes

Total Time: 18 minutes

Yield: 4 pancakes

1 pancake

Ingredients

  • 2 c zucchini, grated
  • 1 green onion, chopped
  • 1 large egg
  • Salt and pepper to taste
  • 2 1/2 tbsp olive oil or some bacon fat

Instructions

  1. Mix the grated zucchini and chopped onion in a bowl.
  2. Add 1 large egg to the mixture and combine thoroughly, adding salt and pepper to taste.
  3. Put 4 mounds of zucchini mixture into the pan and fry it. Press down to flatten until lightly browned, about 4 minutes, then turn it and let the other side brown.
https://www.slowcarbmealplanner.com/zucchini-pancakes/

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Tandoori Chicken Skewers with Broccoli and Cauliflower Couscous

Tandoori chicken with broccoli and cauliflower couscous

Indian food is one of my favorite kinds to eat on slow-carb. I got the idea for the “couscous” one day, and I was really quite pleased (and slightly surprised) at how it turned out. I used a food processor to grate it, and the texture was lovely. Not quite as grainy as couscous, but that could also depend on how much you cook it.

For the tandoori spice, be careful to read labels when you buy it. The first one I looked at had wheat and sugar in it. The second only had the spices.

So here’s one of my favorite slow-carb diet chicken recipes:

Tandoori Chicken Skewers with Broccoli and Cauliflower Couscous

Prep Time: 20 minutes

Cook Time: 10 minutes

Total Time: 30 minutes

Yield: 4

Ingredients

  • 1 1/4 lb skinless chicken thighs cut into chunks (maybe 4 per thigh)
  • 2 Tbsp tandoori spice mix
  • 1 medium red onion, cut into 16 wedges
  • olive oil
  • 1 Tbsp ghee
  • 1/2 head grated cauliflower
  • 1/2 head grated broccoli

Instructions

  1. Put the chicken cubes and the spice mix in a plastic bag that you can shake up to coat well. Refrigerate at least an hour, but up to 8 so it can get all that spicy goodness!
  2. Preheat the grill or use a broiler. Thread chicken and onion on skewers, ideally 8 skewers. Brush olive oil lightly on the skewers before grilling.
  3. Place them on the grill under the broiler until the chicken is cooked through, about 8 minutes.
  4. Steam the cauliflower and broccoli until tender. Melt the ghee in a pan, and optionally temper it with some chili. Then toss the veggies in the ghee. Season with some salt and pepper and serve the skewers over the bed of vegetables.
https://www.slowcarbmealplanner.com/tandoori-chicken-skewers-with-broccoli-and-cauliflower-couscous/

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