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Cauliflower Garlic Rice⏱ 40 min total
Recipes

Cauliflower Garlic Rice

Per 1 serving · 265 g · 9 ingredients

Calories
184
9%
of a 2,000 cal day
  • Protein
    7.6g
    16% of calories
  • Carbs
    27g
    58% of calories
  • Fat
    5.3g
    26% of calories
Portion

At a glance

One serving of Cauliflower Garlic Rice (265 g) has 184 calories, with 7.6 g of protein, 27 g of carbohydrates and 5.3 g of fat. Most of its energy comes from carbs (58% of calories). It is high in Vitamin C (35% DV), Vitamin B6 (20% DV) and phosphorus (27% DV). Keep an eye on sodium, which provides 31% of the daily value.

Per 100 g
70cal
low energy density
Protein per 100 cal
4.1g
Net carbs
25g
carbs minus fiber
Fiber
2.3g
2.2 g sugar

High in

20%+ of the daily value

  • Vitamin C35%
  • Vitamin B620%
  • Phosphorus27%
  • Manganese52%

Good source of

10–19% of the daily value

  • Thiamine11%
  • Niacin11%
  • Folate (B9)11%
  • Pantothenic acid19%
  • Calcium13%
  • Magnesium13%

Watch

20%+ of the daily value

  • Sodium31%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min
  1. 1

    Cook the brown rice according to package instructions and set aside.

  2. 2

    In a large pot, bring the vegetable broth and water to a boil. Add the cauliflower and boil for about 10 minutes until tender. Drain and transfer the cauliflower to a blender or food processor.

  3. 3

    Puree the cauliflower, adding milk or extra vegetable broth to achieve a smooth, creamy consistency. Season with salt.

  4. 4

    Pour the cauliflower puree over the cooked rice and stir to combine.

  5. 5

    In a large nonstick skillet, melt the butter over low heat and add the minced garlic. Sauté until the garlic is very fragrant, about 3-5 minutes.

  6. 6

    Add the creamy rice mixture to the skillet and stir until the butter and garlic are well incorporated. Top with mozzarella cheese or stir it into the rice until melted. Adjust seasoning with additional salt and pepper to taste.

Vitamins & minerals

Amounts for 1 serving (265 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A41 μg
5%
Vitamin C32 mg
35%
Vitamin D0.2 μg
2%
Vitamin E0.3 mg
2%
Vitamin K11 μg
9%
Thiamine0.1 mg
11%
Riboflavin (B2)0.1 mg
8%
Niacin2 mg
11%
Vitamin B60.3 mg
20%
Folate (B9)44 μg
11%
Vitamin B120.2 μg
7%
Pantothenic acid1 mg
19%
Choline42 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium129 mg
13%
Iron1 mg
9%
Potassium313 mg
7%
Magnesium54 mg
13%
Phosphorus189 mg
27%
Zinc1 mg
10%
Copper0.1 mg
12%
Manganese1 mg
52%
Selenium9 μg
17%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid1 g—
Beta carotene10 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose1 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.3 g—
Polyunsaturated fats0.4 g—
Proline1 g—
Retinol40 μg—
Serine0.3 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60.1 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 184 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 35min
    Walking (3.5 mph)
  • 22min
    Cycling (moderate)
  • 15min
    Running (6 mph)
  • 26min
    Swimming laps

Common questions

How many calories are in Cauliflower Garlic Rice?

One serving of Cauliflower Garlic Rice (1 serving) has 184 calories, which works out to 70 calories per 100 g. That is about 9.2% of a 2,000-calorie day.

Is Cauliflower Garlic Rice high in protein?

Not especially. It has 7.6 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cauliflower Garlic Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cauliflower Garlic Rice?

714 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cauliflower Garlic Rice?

2.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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