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Sautéed Cauliflower Rice

2 glass bowls of cauliflower rice topped with parsley
Makes: 4 Servings
Cook Time: 10 minutes
Preparation Time: 15 minutes

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.

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

  1. Wash hands with soap and water.
  2. Heat oil in a large skillet or saucepan on medium heat. Add onion and cook until soft, 3 to 5 minutes.
  3. Add garlic, cauliflower, salt, and pepper. Stir until cauliflower is tender, 3 to 5 minutes.
  4. Stir in lemon juice and sprinkle with parsley, if desired. Serve warm.

Notes

  • Use as a side dish or as a base for stir-fries, chili, or anything you might eat with rice.
  • Add any sautéed or roasted vegetables.
  • Top with grated or crumbled cheese.
  • Freeze extra lemon or lime juice to use later.

Learn more about:

Source:

Food Hero
Oregon State University Cooperative Extension Service

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 78
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 341 mg
Carbohydrates 10 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 40 mg
Iron 1 mg
Potassium 479 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 78
Total Fat 4 g
Saturated Fat 1 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 10 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 40 mg
Potassium 479 mg
Sodium 341 mg
Copper 0 mg
Iron 1 mg
Magnesium 25 mg
Phosphorus 73 mg
Selenium 1 mg
Zinc 0 mg
Vitamins
Vitamin A 0 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.0 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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/4 cups
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