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A Savory, Earthy Low-Carb Alternative to Traditional Wild Rice
Wild rice has a wonderful earthy flavor and chewy texture, but it can be difficult to fit into a ketogenic diet because of its carbohydrate content. Fortunately, cauliflower rice can be transformed into a delicious keto-friendly alternative with many of the savory flavors we associate with a traditional wild rice dish.
The secret is not simply adding seasonings to cauliflower rice. Browning the mushrooms and lightly toasting the cauliflower gives the dish deeper color and flavor, while celery, herbs, and chopped pecans add texture. The result is a hearty cauliflower rice side dish that looks and tastes much more interesting than ordinary steamed cauliflower rice.
Keto Cauliflower Wild Rice
Makes 6 servings
Ingredients
4 cups cauliflower rice
1 cup finely chopped mushrooms
1/2 cup finely diced celery
1/4 cup finely diced onion
2 tablespoons olive oil
1/4 cup chopped pecans
1/2 teaspoon dried thyme
1/2 teaspoon rubbed sage
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
3 tablespoons low-sodium chicken or vegetable broth
Directions
Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the chopped mushrooms and cook until they have released their moisture and become deeply browned.
Add the celery and onion. Continue cooking for several minutes until the vegetables begin to soften. Transfer the mushroom mixture to a bowl temporarily.
Add the remaining tablespoon of olive oil to the skillet. Add the cauliflower rice and spread it into an even layer. Allow some of the cauliflower to remain against the hot skillet long enough to become lightly golden before stirring.
For an even more convincing wild-rice appearance, allow portions of the cauliflower to become darker than others. The combination of golden-brown cauliflower, lighter cauliflower, and dark mushrooms creates a mixture of colors reminiscent of a wild rice blend.
Return the mushrooms, celery, and onion to the skillet. Add the thyme, sage, garlic powder, black pepper, and broth.
Cook uncovered for approximately 5 to 8 minutes, stirring occasionally. Avoid overcooking the cauliflower. It should remain slightly firm rather than becoming soft or watery.
Stir in the chopped pecans during the final minute of cooking.
Serve warm.
Why Browning the Cauliflower Matters
Cauliflower rice has a mild flavor and naturally pale appearance. Browning it changes both.
Allowing some of the cauliflower to toast against the skillet develops a slightly nutty, roasted flavor while creating the darker pieces that make the finished dish resemble a wild rice mixture.
The mushrooms contribute even more earthy flavor and color, while pecans provide some of the texture that would otherwise be missing when replacing chewy wild rice with cauliflower.
Make It Even More Like Wild Rice
Texture is one of the biggest differences between cauliflower and real wild rice. Chopped pecans help compensate for that difference by adding a pleasantly firm bite.
You can also chop the mushrooms rather finely instead of slicing them. Small browned mushroom pieces become distributed throughout the cauliflower and give the finished dish a more rice-like appearance.
For the best texture, don't cover the skillet while the cauliflower is cooking. Covering traps steam and can turn cauliflower rice soft and watery.
Ways to Serve Keto Cauliflower Wild Rice
This versatile side dish pairs especially well with roasted chicken, turkey, pork chops, grilled meats, or baked fish.
It would also make a wonderful base for creamy chicken and mushroom dishes. Instead of serving a creamy chicken entrée over conventional rice, spoon it over cauliflower wild rice.
During the holidays, add additional sage, toasted pecans, and perhaps a small amount of chopped fresh parsley for an easy keto alternative to traditional rice stuffing.
Nutrition Information
Approximate nutrition per serving, based on 6 servings:
Calories: 112
Total Fat: 9 g
Protein: 3 g
Total Carbohydrates: 7 g
Dietary Fiber: 3 g
Net Carbohydrates: 4 g
Nutrition information is an estimate and will vary depending on the brands and exact quantities of ingredients used.
A Different Way to Enjoy Cauliflower Rice
Cauliflower rice doesn't always have to pretend to be plain white rice. Browning it and combining it with mushrooms, celery, herbs, and pecans gives it an entirely different personality.
This keto cauliflower wild rice has the earthy flavors and varied texture you want from a savory rice side dish without relying on traditional wild rice. It is simple enough for an everyday dinner but flavorful enough to serve alongside a holiday meal.
