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Saturday, June 15, 2013



Soy beans would reduce the carb count but I do love the black beans.  I usually steer clear of anything with soy (other than soy sauce which I use occasionally – apparently it is not quite so bad as it is fermented soy) in it due to it suppressing thyroid function.  Adding beans to the cauli-rice makes it more substantial-tasting.  You could also add cooked quinoa or wild rice to increase the body of cauli-rice.  Use red onion, if desired, and add some chopped green onions as well for extra color.  Cheese goes so well with cauliflower, so added some for extra flavor.

1 onion, chopped
1 tbsp olive oil (15 mL)
1 clove garlic, minced
4 cups prepared cauli-rice (1 L)
2 tbsp olive oil (30 mL)
2 tbsp tomato paste (30 mL)
1/tsp dried basil (2 mL)
1/tsp salt (2 mL)
1/tsp seasoning salt (2 mL)
1/4  tsp No Salt® (1 mL)
1/8 tsp black pepper (1 mL)
2/cup black beans, drained (150 mL)
1/cup shredded Monterey Jack cheese (125 mL)

In large, nonstick frying pan, over medium heat, cook onion in 1 tbsp (15 mL) olive oil until turning brown.  Add garlic and stir-fry a couple of minutes.  Add cauli-rice and drizzle with 2 tbsp (30 mL) olive oil.  Stir-fry a couple of minutes, tossing gently to combine with the onion and garlic.  Add tomato paste, basil salt, seasoning salt, No Salt®, and black pepper. 

Keep stirring and tossing gently for a minute to combine the ingredients.  Add the black beans and keep stirring over medium-low heat for about 9 minutes, or until the faux rice is tender.  Stir in cheese.  As it melts, fluff, the “rice” with a fork.

Helpful Hint:  Without the black beans, the carb count drops to 5.2 grams.  Prepare cauli-rice in food processor with sharp blade attachment.  Process until rice-like pieces have formed.

Yield:  5 servings
1 serving
108.0 calories
7.0 g protein
4.0 g fat

9.0 g carbs

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