Low-Carb Without Meat

Cauliflower Rice with Pecorino Cheese

4.95
Average: 5 (20 votes)
(20 votes)
Cauliflower Rice with Pecorino Cheese

cauliflower rice with Pecorino Cheese - Creamy, crunchy and super healthy. Photo: Iris Lange-Fricke

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
293
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cauliflower is a low-calorie low-carb substitute for rice, and is also rich in nutrients including immune-boosting vitamin C. 

Those who cannot tolerate hazelnuts can simply replace them with almonds or cashews. Sunflower seeds or pumpkin seeds also give this topping great flavor.

1 serving contains
(Percentage of daily recommendation)
Calorie293 kcal(14 %)
Protein25 g(26 %)
Fat18 g(16 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage6.3 g(21 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.7 mg(23 %)
Vitamin B₆0.4 mg(29 %)
Folate100.8 μg(34 %)
Pantothenic acid1.6 mg(27 %)
Biotin11.5 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C106 mg(112 %)
Potassium652 mg(16 %)
Calcium66 mg(7 %)
Magnesium47 mg(16 %)
Iron1.5 mg(10 %)
Iodine2.3 μg(1 %)
Zinc0.8 mg(10 %)
Saturated fatty acids0.9 g
Uric acid85 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ounces Feta
3 tablespoons Hazelnuts
1 carrot
½ Red onion
1 teaspoon olive oil
salt
peppers
22 ounces Cauliflower (1 small cauliflower)
1 ounce Italian flat leaf parsley
1 teaspoon lemon juice
How healthy are the main ingredients?
Fetacarrotolive oilsaltCauliflowerCauliflower

Preparation steps

1.

Cut the cheese into four pieces and place in a casserole dish. Coarsely chop the hazelnuts. Clean, wash and roughly grate the carrot. Peel and chop the onion. Mix nuts with carrot, onion, and oil. Season with salt and pepper. Pour the mixture onto the cheese pieces and bake in a preheated oven at 400°F for 10 minutes.

2.

Meanwhile, clean and wash the cauliflower, cut it into quarters and grate. Roughly chop the parsley leaves. Mix cauliflower with parsley, lemon juice and season with salt and pepper. Then serve the cauliflower rice with the feta cheese.