300 15-Minute Low-Carb Recipes (43 page)

When the cauliflower comes out of the microwave, put the peas in and give them just 2 minutes on high.

In the meantime, drain and puree the cauliflower with the chèvre. When the peas are done, stir them in, too (don't puree!), salt and pepper to taste, and serve.

Yield:
4 servings, each with 108 calories, 6 grams fat, 8 grams protein, 6 grams carbohydrate, 3 grams dietary fiber, and 3 grams usable carb.

Cauliflower “Rice”

This is with thanks to Fran McCullough! I got this idea from her book
Living Low Carb
, and it's served me very well, indeed.

1/2 head cauliflower Butter (optional)

Simply put the cauliflower through your food processor using the shredding blade. This gives a texture that is remarkably similar to rice. You can steam this, microwave it, or even sauté it in butter. I virtually always microwave it, usually for 7 minutes on High, as you'll see in all the following recipes. Whatever you do, though, don't overcook it!

Yield:
This is at least 3 or 4 servings. Assuming 3 servings, each will have 5 grams of carbohydrates and 2 grams of fiber, for a total of 3 grams of usable carbs and 2 grams of protein.

Blue Cheese-Scallion “Risotto”

Since West Coasters call scallions “green onions,” I toyed with calling this “Blue-Green ‘Risotto'.” Making risotto out of cauliflower “rice” is one of the best ideas I've ever had!

1/2 head cauliflower

8 scallions, thinly sliced

2/3 cup (100 g) diced green bell pepper

1 tablespoon (14 g) butter

1 tablespoon (15 ml) olive oil

1 teaspoon chicken bouillon concentrate

1/4 cup (60 ml) dry white wine

1/4 cup (30 g) crumbled blue cheese

1/4 cup (25 g) grated Parmesan cheese

2 tablespoons (28 ml) heavy cream

Put the cauliflower through the food processor using the shredding blade. Put it in a microwaveable casserole, add a couple of tablespoons (28 ml) of water, cover, and microwave on High for 7 minutes.

While that's nuking, slice the scallions and dice the pepper. Then, in a large, heavy skillet over medium heat, start sautéing the scallions and pepper in the butter and oil.

When the microwave goes “ding,” remove the cauliflower and drain it. When the green pepper is starting to get soft, add the cauliflower to the skillet and stir it in. Then stir in the bouillon, white wine, blue cheese, Parmesan cheese, and heavy cream. Cook for another 3 to 4 minutes and serve.

Yield:
5 servings, each with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 4 grams of protein.

Mushroom “Risotto”

Man, is this good! It's one of the best side dishes I've ever come up with.

1/2 head cauliflower

3 tablespoons (42 g) butter

1 cup (70 g) sliced mushrooms

1/2 medium onion, diced

1 teaspoon minced garlic or 2 cloves garlic

2 tablespoons (28 ml) dry vermouth

1 tablespoon (6 g) chicken bouillon concentrate

3/4 cup (75 g) grated Parmesan cheese

Guar or xanthan

2 tablespoons (8 g) chopped fresh parsley

Run the cauliflower through the food processor using the shredding blade. Put the cauliflower in a microwaveable casserole, add a couple of tablespoons (28 ml) of water, cover, and microwave on High for 7 minutes.

While the cauliflower is nuking, melt the butter over medium-high heat and add the mushrooms, onion, and garlic and sauté them all together.

When the cauliflower is done, pull it out of the microwave and drain it. When the mushrooms have changed color and are looking done, add the cauliflower and stir everything together. Stir in the vermouth, bouillon, and cheese and let the whole thing cook for another 2 to 3 minutes. Sprinkle just a little guar or xanthan over the “risotto,” stirring all the while, to give it a creamy texture. Stir in the parsley and serve.

Yield:
5 servings, each with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 6 grams of protein.

Artichoke “Risotto”

Bring home a rotisserie chicken from the grocery store, serve this along side it, and the family may get confused and think it's Sunday.

1/2 onion, diced

3 tablespoons (45 ml) olive oil

1/2 head cauliflower

1 cup (235 ml) dry white wine

3 teaspoons (6 g) chicken bouillon concentrate

1/2 teaspoon chopped garlic

2/3 cup (200 g) canned artichoke hearts, drained and chopped

1/2 cup (50 g) grated Parmesan cheese

2 tablespoons (28 ml) heavy cream

salt and pepper to taste

First start the onion sautéing in the olive oil in a big, heavy saucepan over medium-low heat.

Trim the leaves and the very bottom of the stem off your half of a cauliflower and run it through the shredding blade of your food processor. Go stir your onions! You don't want them to brown.

Now dump the resulting cauli-rice into a microwaveable casserole with a lid (or you can place a microwaveable plate on top). Add a couple of tablespoons (28 ml) of water, cover, and nuke it for 6 minutes on high.

Okay, back to your sautéing onions. By now they should be turning translucent. Add the white wine, the bouillon concentrate, and the garlic and turn the burner up to high. You want to bring it to a boil and then turn the burner down just enough to keep the mixture boiling without boiling over.

While the wine mixture is reducing, chop your artichoke hearts and measure your Parmesan and cream.

Somewhere in here, your microwave will beep. Remove your cauli-rice and uncover it to stop the cooking.

When your wine has cooked down to about 1/4 of its original volume, add the cauli-rice, artichoke hearts, Parmesan, and cream. Stir it all up, salt and pepper to taste, and serve.

Yield:
5 servings, each with 195 calories, 13 grams fat, 6 grams protein, 7 grams carbohydrate, 2 grams dietary fiber, and 5 grams usable carb.

Saffron “Rice”

What a brilliant color this has! It looks so beautiful on your plate and is good with any main dish that's a little fruity-spicy.

1/2 head cauliflower

1 teaspoon saffron threads

1/4 cup (60 ml) water

1/2 medium onion, chopped

1 teaspoon minced garlic or 2 cloves garlic, crushed

2 tablespoons (28 g) butter

2 teaspoons chicken bouillon concentrate

1/4 cup (25 g) chopped toasted almonds

Run the cauliflower through the food processor using the shredding blade. Put the cauliflower in a microwaveable casserole, add a couple of tablespoons (28 ml) of water, cover, and microwave on High for 7 minutes.

Start soaking the saffron threads in the water. While that's happening, sauté the onion and garlic in the butter over medium heat in a large, heavy skillet.

When the cauliflower is done, remove it from the microwave, drain it, and add it to the skillet. Pour in the water and saffron and stir in the chicken bouillon concentrate. Let the whole thing cook together for a minute or two while you chop the almonds. Stir the almonds into the “rice” and serve.

Yield:
5 servings of brilliantly yellow “rice,” each with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 2 grams of protein.

Chicken-Almond “Rice”