7 Cauliflower Rice Combos That Weigh in at 250 Calories or Less
What’s next? Make that rice into a delcious meal or snack with these tasty ideas crafted by the Rodale Test Kitchen:
1. Persian
Combine 1 cup warm cauliflower rice with 1 Tbsp sliced almonds, 1 Tbsp golden raisins, and 1 Tbsp chopped parsley. Serves 1.
Nutrition Information (per serving): 108 calories, 4 g protein, 16 g carbs, 4 g fiber, 8 g sugar, 4 g fat, 0.5 g sat fat, 47 mg sodium
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2. Chinese Takeout
Combine 1 cup warm cauliflower rice with 1/4 cup shredded chicken, 2 Tbsp grated carrots, 2 Tbsp green peas, and 1 Tbsp reduced-sodium soy sauce. Drizzle with 1/2 tsp sesame oil and top with 1 tsp chopped chives. (Get more healthy-eating tips and delicious recipes ideas from Scratch, a cookbook from our CEO, Maria Rodale.)
Nutrition Information (per serving): 148 calories, 15 g protein, 12 g carbs, 4 g fiber, 4 g sugar, 5 g fat, 1 g sat fat, 768 mg sodium
3. Sushi Bowl
Top 1 cup warm cauliflower rice with 3 oz sushi-grade salmon chunks, 1/4 cup cucumber slices, and 1/4 cup shredded nori. Drizzle with 1 Tbsp low-sodium tamari and 2 tsp rice vinegar. Serves 1.
Nutrition Information (per serving): 200 calories, 22 g protein, 13 g carbs, 3 g fiber, 7 g sugar, 7 g fat, 1 g sat fat, 943 mg sodium
4. Burrito Bowl
Top 1 cup cauliflower rice with 1/2 cup cooked (or canned) black beans, 2 Tbsp finely chopped cilantro leaves, 2 Tbsp fresh lime juice, and 1/2 tsp sea salt. Serves 1.
Nutrition Information (per serving): 168 calories, 11 g protein, 30 g carbs, 11 g fiber, 3 g sugar, 2 g fat, 0.5 g sat fat, 833 mg sodium
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5. Hoppin’ John
Combine 1 cup cauliflower rice with 1/2 tsp dried thyme, 1/4 tsp sea salt, and 1/8 tsp cayenne pepper. Top with 1/4 cup cooked (or canned) red kidney beans, 1/4 cup chopped green pepper, and 1 slice of crumbled cooked bacon. Serves 1.
Nutrition Information (per serving): 179 calories, 11 g protein, 23 g carbss, 7 g fiber, 6 g sugar, 6 g fat, 1.5 g sat fat, 724 mg sodium
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6. Tropical “Rice” Pudding
Combine 1 cup warm cauliflower rice with 1/2 cup warm lite coconut milk and 1 Tbsp maple syrup. Top with 2 Tbsp each diced fresh pineapple and mango and 1/2 tsp cardamom. Serves 1.
Nutrition Information (per serving): 220 calories, 5 g protein, 31 g carbs, 4 g fiber, 23 g sugar, 10 g fat, 6 g sat fat, 77 mg sod
7. Kimchi Bowl
Top 1 cup warm cauliflower rice with 1/4 cup store-bought kimchi, 1 thinly sliced scallion, and 1 fried egg. Sprinkle with 1/2 tsp toasted sesame seeds and a squirt of hot sauce. Serves 1.
Nutrition Information (per serving): 170 calories, 12 g protein, 11 g carbs, 6 g fiber, 3 g sugar, 9 g fat, 2 g sat fat, 435 mg sodium