Colirroz recipe
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Total: 30 min Diners: 4
In Spain we have yet to discover the benefits of cauliflower consumption beyond cauliflower puree. There are plenty of recipes where we can replace carbohydrates by cauliflower, much healthier. For example we have this delicious pizza with cauliflower base, this cauliflower couscous or even this kind of cauliflower lasagna.
Many times when we are on a diet it costs us sweat and tears to find healthy and nutritious recipes, but at the same time are great. Perhaps this is the mistake that causes us to fail before starting those saving diets.
The key is abalanced meal, which is full of flavor, and most importantly with which we don’t overdo it. Today’s recipe is a good example of this: the colirroz, that is, the typical three delights in which we replace the rice with cauliflower and that opens up a huge range of possibilities by treating this vegetable in this way. A perfect healthy recipe to help us lose weight.
And watch out because it also comes with vegetarian and even vegan option. Although on this occasion, we have added a little piece of fresh Iberian bacon to make it more Spanish, it can perfectly be deleted or replaced by heura, tofu or seitan.
Nutritional properties of cauliflower
And as I said, the most divergent point is that it does not carry rice, but a product one hundred percent seasonal as is the cauliflower, super beneficial to health and should be present in almost all diets.
Because of its good nutritional properties, for years this vegetable has been in the spotlight of scientists who have developed numerous studies to know in depth its properties.
Cauliflower is a food with a very complete nutritional profile, as it has very few calories but contains many of the vitamins and minerals that our body needs daily.
Another benefit of cauliflower is that it contains 3 g of fiber per 100 g of raw vegetable, which is 10% of our daily needs.
Like other Vegetable Recipes in the same family, cauliflower is high in glucosinolates and isothiocyanates, two antioxidants that could help stop the growth of cancer cells (Razis, 2013).
But what possibly interests you most, cauliflower thas a few properties that make it an ideal food for weight control diets. For starters, it only provides 25 kcal per 100 g, so you can serve yourself a hearty portion without fear of going overboard. It also contains fiber, which aids digestion and satiety, preventing us from wanting to eat other things throughout the day. It has a high water content (almost 92%) and consumption of low-calorie, water-rich foods is correlated with weight loss (Stelmach-Mardas, 2016).
For every 100 grams of cauliflower:
Calories: 25 Fiber: 3 g Vitamin C: 77% of RDA Vitamin K: 20% of RDA Folate: 14% of RDA Pantothenic acid: 7% of RDA Potassium: 9% of the RDA Manganese: 8% of the RDA Magnesium: 4% of the RDA Phosphorus: 4% of the RDA
Well, we know it doesn’t have a very desirable smell when overcooked, but there’s life beyond slathering it with béchamel, be sure to check out these 13 recipes with cauliflower and a trick that’s going to make you love it. We recently published the cauliflower Wellington which is a clear example of the infinite ways there are to cook this, let me say it, wonderful vegetable.
Rare is that you do not know the preparation “three delights”, because in addition to rice, you can prepare noodles or anything else you like such as zucchini noodles; but the grace of things like this is that you can add everything we have in the fridge and we want to use.
On this occasion, in addition to the aforementioned cauliflower and bacon, only peas have been added (little by little they sprout from the bushes and show us their emerald green color), a little bit of garlic, carrot, plenty of ginger and a juicy French omelette.
But when it comes to seasoning cauliflowers or any other food in the form of “three delicacies”, Castilla is wide. Literally, here has room for everything that gives the garden (and the fridge) in the given season. So you know, to eat healthy and play with food has been said.
Cauliarroz recipe
Caulirroz, the healthy cauliflower rice
Ingredients
Cauliflower, 1/2 pc Olive oil, 4 tablespoons Eggs, 2 pc Fresh ginger, 25 g Garlic cloves, 2 pc Carrot, 1 pc Frozen peas, 100 g Cured Iberian bacon, 60 g Salt, c/s Ground black pepper, c/s
Step 1
Split the cauliflower in half, remove the stem and separate the small florets (if you have a food processor or food processor, shred it, but if not you should skip this step and grate it finely). Pass through the processor until it literally looks like rice. Be careful not to grind it too much so that it does not form a paste. Set aside.
Step 2
Peel and chop the garlic and ginger into very small squares. Also peel and cut into slightly larger squares the carrot. Do the same with the fresh bacon and arrange all the ingredients by hand.
Step 3
In the frying pan or wok that we are going to prepare our three delights cauliflower, add a tablespoon of oil and make a French omelette with the two eggs: beat the eggs and add salt and pepper; when the pan smokes, remove from the heat by lowering the temperature and add the beaten eggs. Mix everything together and, little by little, form the omelette. Remove from the pan, cut into strips and set aside.
Step 4
In the same pan, over medium heat, add a little olive oil and sauté the garlic and finely chopped ginger. After a couple of minutes, add the carrot and the fresh Iberian bacon. Cook for 1 minute more and add the peas.
Step 5
When everything is slightly tender (we are interested in the point at its point), raise the heat, add the cauliflower and integrate everything very well making a sauté for 2-3 minutes over high heat without stopping stirring. To finish, adjust the salt and mix with the finished omelette.
