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Like everyone, when I started the ketogenic diet, I missed foods like rice, bread and pasta. However, I soon discovered that it's quite easy to make healthy alternatives to all-time favourites like rye bread, pizza, pasta, or even ice-cream.
If you have never tried cauli-rice, you may be surprised how similar it tastes to real rice. The secret to success is simple: Make sure you don't overcook it!
Hands-on Overall
Serving size about 1 1/2 cups
Nutritional values (per serving, about 1 1/2 cups)
Net carbs7.2 grams
Protein24.6 grams
Fat24.5 grams
Calories356 kcal
Calories from carbs 8%, protein 28%, fat 64%
Total carbs11 gramsFiber3.7 gramsSugars3.8 gramsSaturated fat10.8 gramsSodium965 mg(42% RDA)Magnesium86 mg(22% RDA)Potassium767 mg(38% EMR)
Ingredients (4 servings)
- 3 cups Cauli-rice (360 g/ 12.7 oz)
- 280 g prawns, cooked and peeled (9.9 oz)
- 3 cups sliced white mushrooms (210 g/ 7.4 oz)
- 2 medium spring onions, sliced (30 g/ 1.1 oz)
- 1 tbsp grated ginger
- 1 tbsp chopped chili pepper
- 3 large eggs
- 1/2 cup flaked almonds, toasted (30 g/ 1.1 oz)
- 1/3 cup chopped herbs such as basil, mint and cilantro
- juice from 1/2 lime (30 ml)
- 2 tbsp coconut aminos (30 ml)
- 1 tbsp fish sauce (15 ml)
- 4 tbsp ghee or virgin coconut oil (60 ml/ 2 fl oz)
- 1/2 tsp sea salt or pink Himalayan salt
Instructions
- Prepare the Cauli-rice as described here. Don't cook it - only grate the cauliflower.
- Grate the ginger and finely chop the chili peppers. Place on a large heavy-based pan greased with ghee, butter or coconut oil. Cook briefly for 2-3 minutes over medium-high heat.
- Add sliced mushrooms and cook for another 3 minutes (white mushrooms contain less carbs than brown).
- Add the cauli-rice and mix in well. Season with salt to taste and cook for another 5 minutes while stirring frequently.
- Finely chop the spring onion and add it to the pan together with the peeled, cooked prawns.
- In a bowl, scramble the eggs and pour in the pan while stirring. Cook for 1-2 minutes.
- Mix in the coconut aminos and fish sauce.
- Add freshly chopped herbs, lime juice and cook for a minute. Take off the heat and set aside.
- Add toasted flaked almonds. (Note: To toast the almonds, simply place them on a pan and roast over medium-high heat. Do not grease the pan and roast for 2-3 minutes while stirring frequently to prevent the almonds from burning.)
- Serve hot or let it cool down and store in the fridge for up to 3 days. Reheat before serving.
Ingredient nutritional breakdown (per serving, about 1 1/2 cups)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 2.7 g | 1.7 g | 0.3 g | 23 kcal |
| Prawns, shrimp (cooked, peeled) |
| 0.6 g | 14.1 g | 1.2 g | 74 kcal |
| Mushrooms (white), fresh |
| 1.2 g | 1.6 g | 0.2 g | 12 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.4 g | 0.1 g | 0 g | 2 kcal |
| Ginger root, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Peppers, chile (chili), fresh |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.3 g | 4.7 g | 3.6 g | 54 kcal |
| Almonds, nuts (flaked) |
| 0.5 g | 1.9 g | 4.2 g | 47 kcal |
| Basil, fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Mint, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Lime (juice), fresh |
| 0.4 g | 0 g | 0 g | 1 kcal |
| Coconut aminos (substitute to soy sauce) |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Fish sauce |
| 0.2 g | 0.2 g | 0 g | 2 kcal |
| Ghee |
| 0 g | 0 g | 15 g | 136 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, about 1 1/2 cups |
| 7.2 g | 24.6 g | 24.5 g | 356 kcal |
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