A nice change to to plain cauliflower rice, broccoli cauliflower rice has won me over with its great color and flavor.
Happy Wednesday. The weekend is almost here and my parents will be here next week! Eeek! Can you believe that June is almost over??? Crazy!
Last week, I confessed a deep dark secret. It's a secret so terrible, I asked that the information not be passed on to my mom. Is this sounding familiar? No? Okay, here goes... I don't enjoy making sides to accompany my main meals. I know. I know.
- As a mom, it's my job to ensure that my kids are exposed to a variety of healthy foods, including vegetables.
- It is my job as a mom to sneak vegetables into food or even disguise it as a treat (zucchini bread comes to mind) if need be, to make certain that my kids get the recommended daily intake (RDI) of vitamins, minerals, and fiber in their diet.
- It is also my job as a mom to be permissive enough to allow the use of ketchup, dip, cheese or any other sauce on those vegetables (within reason), with the intention to make said vegetables more palatable to the kiddos.
I used to make more vegetable side dishes before we eliminated dairy from my daughter's diet. Since we have reintroduced it, I hope to be re-inspired and see a bigger variety at table in the evening.
This recipe is actually a cheat I used to get my daughter and husband to eat more veggies. I'd cook rice, chop up some broccoli and mix the two together. It tastes almost as good with cauliflower rice. But we all know that cauliflower is not rice, so I add a few more ingredients to this all veggie version. Feel free to add to or leave out what you want to make it your own.
Broccoli Cauliflower "Rice" is an easy side. While it's made fairly quickly, it does require that the cauliflower be grated (either by hand or in a food processor) to get that fine rice texture. BUT, it can be chopped on a cutting board and be a made chunky, too. It will taste the same, just look less like rice.
I steam the broccoli cauliflower "rice" in the microwave to cook it quickly, drain, then add my flavor enhancers. Do you want to know a great thing about this side dish? Not only is it easy to double, but my dad likes it. too!
Here's to Broccoli Cauliflower "Rice" and eating more veggie carbs!
Each Serving of Broccoli Cauliflower Rice is 2 net carbs.
Broccoli Cauliflower "Rice"
Ingredients
- ½ pound cauliflower grated
- 4 ounces broccoli chopped
- 2-3 tablespoons water
- ¼ teaspoon garlic salt or regular salt
- 2 tablespoons butter or ghee or olive oil
- 2 tablespoons Parmesan cheese optional
- 1-2 teaspoons lemon zest (you can use 2 t. - 1 T. lemon juice instead but the broccoli in any leftover broccoli cauliflower "rice"will turn brown)
- pepper to taste
- 1 clove garlic minced
- 3 ounces onion minced, ¼ cup
Instructions
- Cut the core out of the cauliflower and either chop it into small pieces or grate it. I use a food processor to grate mine but it can be done by hand, too.
- Put the cauliflower in a medium microwavable bowl.
- Wash and chop the broccoli fairly small. Add this to the cauliflower in the bowl and mix thoroughly. Add 2-3 tablespoons of water and cover the bowl tightly with plastic wrap and microwave for two minutes on high. Your microwave may be higher or lower in power than mine, so you may need to adjust the time.
- CAREFULLY peel back a corner of the plastic wrap, enough so that the water can be poured out, but your vegetables wont go tumbling into the sink, and let the water drain out. I use an oven mitt to help hold the bowl so I don't burn myself.
- Once drained, remove the plastic wrap and stir the broccoli cauliflower "rice". Add the butter (ghee or oil) and other ingredients, giving it a good stir and tasting for seasoning.
- Alternate Method: Saute the garlic and onion in the butter until translucent. Add the broccoli cauliflower rice and stir to combine. Finish with the lemon zest, Parmesan cheese and salt and pepper to taste.
Notes
Nutrition
Riced Cauliflower Pilaf
Spaghetti Squash with Garlic & Parsley
Olga
Love your recepies thank you
Debbie Adams
I am new to "ricing" Cauliflower. I do not have a large food processor, but I do have a hand held ricer. Will that work for this recipe or would I be better off making small batches in my small food processor? Great recipe!
Debbie
Kim
Hi Debbie. For years I used a box grater to make cauliflower rice. You can also just chop it, but it's much messier. Don't use the ricer or your cauliflower will be mush. Let me know if you have any more questions. -Kim
Chrissy
I know that you serve this as a side... but
What would you serve with it as a meal?
Many thanks
Kim
Hi Chrissy, great question. I serve this with steak, pork chops, grilled or baked chicken and salmon. -Kim
Jessica
Just made this for dinner. Had fresh veggies I needed to use and this hit the spot with some salmon, Even my 3 yr old loved it and wanted more. Thanks for the recipe
Kim
I'm so glad, Jessica. It's hard to get the littles to eat everything we do and so great when they do. Have a wonderful week. -Kim
Amy
I had the broccoli and cauliflower all ready, just needed some help with how to cook it. This is so easy, and delicious! Cooked it with a lil garlic and butter, and served in place of white rice with a keto friendly cuban piccadillo. I was lucky to have gotten any...my non keto nephew and veggie hating hubby ate almost all of it! Lol.
Thank you so much for all of your recipes! :)
Kim
Yay! Amy, I’m glad you found the recipe easy and that your husband and nephew liked it! Score! Have a great day! -Kim
Renee
This was delicious. I found it after I had already steamed broccoli and cauli to serve with meatballs. I knew I had to add some flavour. So I mashed lightly with a fork and added the rest of the ingredients. The husband and fussy kids ate it and had seconds. Thanks
Kim
Great, Renee! I love how you just pulled this out at the last minute and that your family liked it. Thanks for taking the time to leave a comment. Have a great weekend. -Kim
Pipi
Going to try this tomorrow Heaven sent for us diabetics. Love all the veggies, also going to add chicken pieces (Will cook them first). Also will make it with shrimp.
Thanks so much.
Kim
Great ideas! I hope you like it. Enjoy your evening, Pipi. -Kim
Pat Murlas
So I am recently diagnosed with Type 2 Diabetes and looking for veggie alternatives to higher carb starches. This is a great one and I love the idea of adding cooked chicken pieces. Cant wait to try it!!
Joanne B
Loved the broccoli cauliflower rice dish! It was a new thing for me to do without actual rice. But I didn’t miss it and really loved the flavour of butter, Parmesan, garlic and lemon zest with the veggies. I served this with a middle eastern pressure cooked lamb shank dish and it was loved by all but my veggie hating son.
Kim
Joanne, your dinner sounds fabulous! I'm so glad that everyone (except the veggie hating son- lol!) loved the side. Thanks for taking to come back to the site and comment. Have a wonderful day. -Kim
Susan
Thanks. Love it. Atkinsable
Matt
What a great idea, love this.
Kim
Thanks, Matt. -Kim
Katie Crenshaw
The flavor combinations in this looks delicious. This will be perfect for my husband's meal prep. I am saving this recipe to make!! Your food is always an inspiration. xoxo
Kim
How nice, Katie! Thank you. Enjoy the rest of your week. -Kim