Meal prep woes will be a thing of the past with my kitchen sink cauliflower “rice” recipe! I’ve said it once, and I’ll say it again, but meal prep really is a big factor in helping you stick to your health and fitness goals (especially during busy weeks). While exercise is important, not just physically but mentally too, nutrition is hugely important – literally no matter what your goals are. Trying to lose weight? Focus on your nutrition? Trying to bulk up? Focus on your nutrition. Seeing a pattern here?
And I know it can sometimes be hard to get creative with meal prep ideas, or find the time to actually follow through with meal prep. Use my kitchen sink cauliflower rice recipe and you’ll never miss meal prep again. It’s SO simple yet SO tasty and I can’t wait for you to try it.
Why cauliflower rice?
I’m a massive fan of cauliflower (case in point – my cauliflower hash recipe) because you can eat more! Ok, that’s not the only reason but seriously, it’s one of them. Think about it – one cup of white rice is approximately 200 calories and yields 40g of carbs and 1g of fiber. Those calories add up quick. However, with 1 cup of riced cauliflower, you’re only consuming approximately 30 calories, 5g of carbs and 3g of fiber. Plus, you’re getting all the nutritional benefits of cauliflower which include B vitamins, vitamin C, potassium and folic acid. When paired with lean protein such as chicken breast, egg or tofu (or whatever else really), you’ll stay full for hours!
However, I’m not saying you shouldn’t eat rice. I still regularly enjoy rice when I go out to restaurants and it’s a delicious carbohydrate packed with it’s own goodness. Kitchen sink cauliflower rice is a fantastic way to get more vegetables, and minerals, into your diet whilst feeling like you’re eating something more decadent than it really is. I love eating cauliflower rice as it allows me to watch what I’m eating during the week, and when I’m eating at home, and as a result it lets me indulge guilt-free when I’m out with friends or family.
HEre’s the Kitchen Sink Cauliflower Rice Recipe!
This is such a fun yet easy recipe. Really, you can throw whatever you want into it hence the name “kitchen sink.” I usually will buy broccoli and bell pepper (sometimes mushrooms too) to add to it but throw in whatever you want. Kale, radishes, kimchi, bok choy, you name it, it’ll taste good. And be sure to add in the sauces, lime, cilantro and green onion. They all give this dish a distinctively fresh and Asian tasting flavor. I did model this recipe after the fried rice I’d get in Thailand after all 🙂
Kitchen Sink Cauliflower Rice
Ingredients
- 1 head of cauliflower
- 1 small head of broccoli
- 1 orange bell pepper
- 1 egg
- 1 tbsp Ginger paste
- 1 tbsp Garlic paste
- Dried or fresh shallots I used 1tbsp of dried shallots
- 1/4 cup roughly chopped cilantro
- 1 sliced green onion
- Juice of 1 lime
- 2 tbsp soy sauce
- 1 tbsp fish sauce
- 1 tbsp apple cider vinegar
- 1/2 tbsp of chicken bouillon or 1/4 cup of chicken stock
- Olive oil to season the pan
Instructions
- Firstly, prep the cauliflower. Roughly chop the cauliflower and throw into your food processor. Pulse until you get a riced texture. Set aside in a bowl (you'll have A LOT so use a big bowl).
- Next, thinly slice your bell pepper, roughly chop your cilantro and thinly slice your green onion and set all aside.
- Then, get your broccoli and cut it into edible sized pieces. Throw it into your microwave steam (seriously, buy one, it's a game changer and I'll link below) and steam for 5-mins.
- While you're waiting for the broccoli, start heating up your pan and about 1tbsp of olive oil, or oil of your choice, until the oil is shimmery.
- Season the oil with salt and pepper (start with 1tsp each) and then add your garlic and ginger paste. Let that cook until the garlic and ginger are fragrant - about 1 minute.
- Next, add in your cauliflower rice! Cook for about 5 mins, add some more salt, and let the flavors meld together. This is a good time to add in your shallots too.
- At this point, your broccoli will be done but set it aside for now.
- Add your chicken bouillon and 6 tbsp of hot water, or your chicken stock, to the pan and let that cook together for another 3-5 minutes (until the cauliflower rice is softened).
- Chuck your broccoli into the pan and mix in.
- Now, add in your soy sauce, fish sauce and apple cider vinegar. Let that all cook together for another 2-3 minutes.
- Make a small opening on the side of your pan (literally just push the "rice away), add a little more oil, wait 30-seconds and then add in your egg.
- Let it cook for 1 minute and then start scrambling it, and incorporate into the cauliflower rice.
- Your cauliflower rice is now ready! Mmmm.
- Add the juice of 1 lime (very important and do not skip) as well as your cilantro and green onion. Mix it all together and feel free to top it off with a fried egg - for the 'gram, you know 😉
Notes
You can use diced ginger and garlic in lieu of garlic or ginger paste.
I recommend you use fresh cauliflower and make your own "rice" - the frozen kind yields a ton of water and makes for a not so nice final dish.
Add whatever else you have in your fridge! I'll regularly add in leftover meats or will buy a whole roast chicken at Sprouts and pull apart the meat to add to my "rice."
As promised, here are links to some microwave steamers. Unfortunately, I do not have a link to the one I bought (I literally bought it 8-years ago in the UK) but these two look good – there’s a cheaper option and a slightly more expensive one.
As always, I would LOVE to know your thoughts if you make my yummy cauliflower rice dish in the comments below. And please tag me in your pictures on Instagram. Seriously, it makes my day when I see others using, and deriving benefit, from the meals I share and the advice I give. I stand by my mission – to make healthy living sustainable and pleasurable. I sure hope I live up to my promise!
Honestly yours,
Alice
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