Tuesday, July 15, 2014

Teriyaki (No) Rice Bowl

I'm on a major cauliflower kick.  I've made cauliflower mashed potatoes (not posted), cauliflower alfredo sauce, roasted cauliflower (with alfredo), and now cauliflower rice.  The next thing on my cauliflower list is pizza crust.  Anyone out there experimented with that?  If so, how was it??  

This no-rice bowl is seriously satisfying, loaded with flavor, and a fraction of the calories.  One medium size head of cauliflower contains about 150 calories, which yeilds roughly 4 cups of "rice," and 38 calories.  One cup of cooked white rice is 210 calories.  You could eat the ENTIRE 4 cups and still have consumed less calories than one cup of rice.  

Let's also not forget that cauliflower is a cruciferous vegetable, which contain phytochemicals, vitamins, minerals, and fiber that are important to your health.  

Simply start by washing and cutting your cauliflower into florets and transfer to your food processor.  You may need to do this in a few batches.

This is what your cauliflower rice should look like once processed:

Prepare the remaining ingredients for your teriyaki bowl:

1 batch easy homemade teriyaki sauce OR a nice thick store bought brand.  
1 medium head cauliflower, cut into florets and processed in a food processor
4 garlic cloves, minced
1/2 tsp salt
2 tsp olive oil
2 cups broccoli florets
1 cup shredded carrots (I bought mine from Trader Joes already shredded)
1 cup edamame beans (either already cooked or frozen and cooked according to directions).
1 package Organic Baked Tofu, cut into small cubes (mine is from Trader Joes)
1/2 cup green onion, diced for garnish
2 Tb white sesame seeds for garnish

Heat the olive oil a large saute pan over medium high.  Add the garlic and cook for a few minutes, stirring so it doesn't burn.  Add the processed cauliflower and salt.  Mix the garlic in well and cook until hot.  
Prepare your teriyaki sauce and keep warm in a saucepan.  If store bought, pour into a saucepan and warm over medium low heat.
In a medium saucepan filled with water, bring to a boil and cook the broccoli for 5 minutes, or until desired tenderness.  I like mine soft but still with a "bite."  Drain and set aside until ready to assemble your bowl.  

To Assemble
Start with a big scoop of cauliflower rice.  Top with broccoli, shredded carrots, edamame beans and tofu.  Spoon desired amount of sauce over the top.  Garnish with green onions and sesame seeds.  


No comments:

Post a Comment