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Archive for Low Calorie

TIP OF THE DAY: Bunless Burgers

Most store-bought burger rolls are pretty blah: a form of white bread used to hold the burger.

Earlier, we suggested 25+ alternatives to the burger bun, from baguette to brioche to pretzel roll.

Even when the roll is special, it begs the question: Does the bread serve any purpose other than enabling utensil-free eating?

We love good bread: At a top restaurant, we’d rather have the bread than the meat. But over the years we’ve found that it doesn’t add to the burger experience. Even the best bread gets soggy with all the condiments and burger juice.

Drumroll: Today, we suggest burgers without the bun—at least, without a bread bun.

The original hamburger steak served in the U.S., essentially the Hamburg steak from Hamburg, Germany, was served on a plate with a fork and knife: no bun (here’s the hamburger history).

So how about going bunless—or rather, breadless?
 
 
NON-BREAD BUN ALTERNATIVES

Whether gluten-free, low-carb or paleo, we’ve seen every burger bun substitute imaginable, from homemade cauliflower buns to potato pancakes.

Alternatives To The Burger Bun

Look to different vegetables:

  • Lettuce leaves (photos #1 and #2), along with tomato and onion
  • Grilled pineapple (photo #3)
  • Grilled portabella mushrooms (photo #4)
  • Other grilled vegetables (photo #5)
  •  
    For the “other grilled vegetables,” look for the widest eggplant, potato or zucchini. You may be able to find one that can be sliced to hold an average burger.

    Otherwise, you may end up with sliders.

    TIP: While bread buns keep your fingers clean, the lettuce leaves do the same (at best a bit of water residue). If you don’t want to touch the oil-brushed grilled veggies, the solution is simple: an open-face burger with a knife and fork.
     
     
    TASTY TOPPINGS

    We enjoy trying new burger toppings. These work whether you serve conventional buns or the “vegetable buns” above.

    You can start with your favorite condiments (ours are curried ketchup*, sriracha mayo* and sweet and savory pickles).

  • Caramelized onions
  • Cheese
  • Chili
  • Grilled fruit (pineapple, peaches)
  • Guacamole
  • Hummus
  • Salsa
  • Slaw
  •  
    SLAW ALTERNATIVES

    If you call yourself a foodie, bypass the commercial cabbage slaw with a few flecks of carrot, dripping with diluted mayonnaise. Instead, go for a homemade slaw. If you don’t have time to make it, assign one or two recipes to someone else.

  • Apple Ginger Cole Slaw
  • Blue Cheese Slaw (add crumbled blue cheese to any classic cole slaw recipe)
  • BLT Slaw
  • Broccoli Slaw (substitute store-bought shredded broccoli for the cabbage in any cole slaw recipe)
  • Crunchy Asian Slaw
  • Lime-Cumin Cabbage Slaw
  • Pepper Jelly Slaw
  • Vanilla Slaw
  • Vietnamese Cabbage Slaw
  • Two-Color “Mexican” Cabbage Slaw
  •  

     

    Burger In A Lettuce Bun

    Bunless Burger

    Pineapple Burger

    Burger On Portobello Bun

    Burger On Grilled Eggplant

    [1] Trade the bread for lettuce leaves (photo courtesy Burger Fi). [2] For onion lovers, a double-onion burger with raw and caramelized onions. [3] A tropical burger. Use two slices of grilled pineapple instead of the bread. Here’s the recipe from Fit Views. [4] Spell it portabella or portobello, it’s a delicious bread substitute. Here’s the recipe from Sew Lets Cook. [5] Grilled eggplant as a bun (photo courtesy Our Four Forks).

     
    BUNS, ROLLS AND BISCUITS: THE DIFFERENCE

    Are the halved breads that surround hot dogs and hamburgers properly called rolls or buns?

    There is no official difference, meaning that there are no specific USDA standards. Both rolls and buns are single-serve breads, and the USDA only stipulates that buns and rolls weigh less than one-half pound. (Loaves of bread, on the other hand, must weigh one pound or more).

    Manufacturers and retailers use whichever term they want. However, the American Institute of Baking uses this distinction

  • Rolls is the term generally used for individual breads that hold a filling—either pre-filled like cinnamon rolls or sandwich bread like Kaiser rolls. The notable exception is hot cross buns, which are filled with currants or raisins and thus should be hot cross rolls. However, the first recorded use of the term “hot cross bun” appears in 1733, when there was no distinction.
  • Buns typically do not contain a filling, but can be eaten plain, with a spread (butter, jam), or used as a sop, i.e., to wipe up a liquid food: gravy, sauce, soup, stews.
  • Bunne was the word used in Middle English. The use of roll to describe a small bread came much later. The oldest reference we could find is to Parker House rolls, in 1873.
  • Biscuits use a different leavening. Biscuits use baking powder to rise; buns and rolls use yeast.
  • Texture: Rolls can be hard (crusty) or soft, buns are soft, and biscuits are pillowy soft (from the baking powder).
  •  
    It is true that “burger bun” rolls off the tongue more easily than “burger roll.” But the more accurate term is roll.

    Just for the record.

    ________________

    *Just mix the seasoning into regular ketchup or mayonnaise to your desired intensity.

      

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    TIP OF THE DAY: Eat More Fish With Sashimi Salad

    If you want to eat more fish but don’t like cooking it, here’s an easy idea: sashimi salad.

    Just toss sliced fish over greens.

    Instead of opening a can or searing the fish tataki-style (briefly seared), sashimi salad is an easy alternative.

    A decade ago one of our favorite neighborhood sushi bars closed, taking with it one of our favorite foods, “marinated salmon”—was a mesclun salad with onions dressed in vinaigrette and topped with slices of salmon sashimi.

    It was deliciousness, low in calories, and had eye appeal: a culinary home run. We had it several times a week.

    When the restaurant was replaced by a cupcake parlor, we had to make it at home. Aside from fetching fresh salmon, it couldn’t have been easier.
     
     
    1. SELECT YOUR FISH.

    Ask for recommendations at the fish counter. The staff can also slice the salmon or tuna loins into sashimi-thickness slices.

    The typical sashimi slice is 2 inches by 1/16 inch, but you can have them sliced longer and thicker as you prefer (longer is also better to drape over a mound of salad, as in photo # 2).

    You can also consider the kaku-zukuri cut (“square slice”, photo #5) of 3/4-inch cubes (photos #1, #3 and #4).

    The sashimi sold in sushi restaurants in North America is flash-frozen, whether it is local or flown in from elsewhere. It is thawed before preparation. You can purchase flash-frozen fish in your supermarket, slowly thaw it overnight in the fridge and eat it the next day.

    You may also find live salmon and other varieties at Asian fish markets, where they can filet them for you.

     
    2. PICK YOUR GREENS.

    Are you in the mood for something more mild, like a mesclun mix; or a peppery arugula and watercress? A mixture is always a good idea.

    If you like crunch, consider shredded cabbage (cole slaw mix).

    We like onion in our salad. Japanese recipes use green onions (scallions); but you can add your allium of preference (the different types of onions).
     
     
    3. ADD OTHER VEGETABLES & FRUITS.

    Use whatever you have, or add whatever you like. We personally like:

  • Avocado
  • Baby beets
  • Blueberries and/or blackberries
  • Carrot curls
  • Cherry/grape tomatoes
  • Chinese vegetables: bamboo shoots, bok choy, napa cabbage, etc.
  • Diced honeydew
  • Edamame
  • Japanese pickles (oshinko and tsukemono, available online or at Asian food stores)
  • Lychees or rambutans
  • Mango or papaya
  • Orange or mandarin segments (particularly blood orange)
  • Radish slices, or shredded daikon (Japanese radish)
  • Seaweed salad or kimchi
  • Snow peas or sugar snap peas
  •    

    Sashimi Salad

    Sashimi Salad

    Sashimi Salad With Quinoa

    Sashimi Salad

    Square Cut Toro Sashimi

    [1] Mesclun with tuna cubes, at Kabuki Restaurants. [2] Conventional sashimi strips over a mounded salad, garnished with cherry tomatoes and tobacco, at Natsumi | NYC. [3] Double the nutrition: Sashimi salad over quinoa (or your whole grain of choice), at Sushi Samba. [4] Sashimi salad with wasabi & passionfruit dressing. Here’s the recipe from from Delicious | Australia. [5] kaku-zukuri, square-cut sushi; here, toro from Fish For Sushi.

     

    Shichimi Togarashi

    Nori Strips

    [6] Shichimi Togarashi, a blend of seven Japanese spices (photo courtesy Yahoo). [7] Nori strips, scissor-cut from nori sheets (photo courtesy Food Sharing With Little One).

     

    4. PICK YOUR DRESSING.

    Rice vinegar and/or lime juice with olive oil (and a splash of sesame oil if you have it) make an excellent basic vinaigrette for sashimi salad.

    You can also add salad oil to ponzu sauce.

    Here are some more-elaborate favorites:

  • Wasabi-passionfruit dressing.
  • Yuzu dressing.
  • Nobu’s sashimi salad dressing is simple: onion, rice vinegar, water, mustard and pinches of granulated sugar, sea salt and black pepper.
  • For something more lively, take a look at this mint cilantro vinaigrette.
  • This gluten-free ginger dressing uses tamari instead of soy sauce, plus green onions and a splash of sake.
  • If you like things spicy, check out spicy Korean sashimi salad, hwe dap bap, which uses gochujang, spicy red pepper paste.
  • Or, simply splash some sriracha into the vinaigrette. This fusion recipe combines soy sauce, olive oil, sesame oil, lime juice and sriracha.
  •  
     
    5. PICK YOUR GARNISH.

  • Citrus zest or julienned strips
  • Crispy Chinese noodle or wonton strips
  • Nori strips (photo #7)
  • Scallions, finely-sliced
  • Sesame seeds—black, white, regular or toasted
  • Shichimi togarishi, Japanese spice blend (red chili pepper, orange peel, sesame seeds, Japanese pepper, ginger and seaweed)
  • Tobiko (flying fish roe), available in different colors (green, orange, red, yellow) and flavors, like wasabi tobiko
  •  
     
    6. BEVERAGE PAIRINGS

  • Green tea or black tea, hot or iced (but no milk and sugar in the black tea). We especially like Genmaicha, green tea with toasted rice that gives it a lovely, nutty; flavor.
  • Mineral water, especially sparkling with a high level of minerals.
  • Rosé, sparkling wine or white wine.
  • Sparkling water/club soda, plain or citrus-flavored.
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    TIP OF THE DAY: Cooking In Parchment, Or “En Papillote”

    Today is the first-ever National Parchment Day, celebrated on the last Wednesday of June to bring awareness to those who have not yet discovered the joy of working with culinary parchment.

    The holiday was created by PaperChef, a leading producer of premium culinary parchment.

    The right way to declare a holiday is to submit a proposal to the federal government, state or local government. A less official way to do it is to submit it to the National Day Calendar a commercial venture originally begun as a hobby by two enthusiasts in North Dakota.

     
    WHAT IS CULINARY PARCHMENT PAPER?

    Culinary parchment paper, also called kitchen parchment and bakery paper or baking paper, is a cellulose-based paper that provides a disposable, non-stick surface. It is a popular aid for oven cooking: It saves greasing and enables easy clean-up.

    It also is used to create a packet for moist-heat cooking in the oven—for fish and shellfish, poultry, vegetables and so on. The French call this technique en papillote (on poppy-YOTE); it is al cartoccio in Italian, and cooking in parchment in English. The food is put into a folded pouch (parcel) and then baked in the oven.

    You can also cook in parchment on a grill, up to 425°F, using a metal plate on the top rack and closing the lid. Unlike aluminum foil, the parchment won’t scorch.

    Don’t confuse parchment with waxed paper, which has a thin coating of wax on each side to make it nonstick and moisture-resistant. Unlike parchment paper, it is not heat-resistant; the wax can melt and the paper can ignite in the oven. Parchment paper is impregnated with silicone, which prevents it from catching fire.

    But you can do the reverse: In most applications that call for wax paper as a non-stick surface, you can substitute parchment.
     
    CULILNARY PARCHMENT HISTORY

    Culinary parchment has only been available since the 19th century. The earliest reference we have found is in the London Practical Mechanics Journal in October 1858.

    We don’t know when it was applied to culinary use. Some sources cite the early 20th century. The 1858 reference suggests architects’ and engineers’ plans (today’s blueprints), tracing paper, bookbinding and maps.

       

    Salmon En Papillote

    Chocolate Chip Cookies Baked On Parchment

    [1] Salmon cooked in folded parchment paper (photo courtesy PaperChef). [2] Cookies baked in a pan lined with parchment (photo courtesy Jules | Wikipedia).

     

    Before cooking parchment, according to the website of The Telegraph, a daily newspaper in the U.K., “cooks would have used normal sheets of whatever white paper was on hand.” The article references a cookbook from 1823 by Mary Eaton, for baking beef in an earthenware dish covered in “two or three thicknesses of writing paper.” She warns against using brown paper, because “the pitch and tar which it contains will give the meat a smoky bad taste.”

    More options in olden times:

  • Oil-soaked or buttered paper, for baking and roasting. Buttered paper was put on top of a roast to stop it from cooking too quickly—the way we use foil today.
  • Fish was cooked en papillote in a parcel of paper brushed with olive oil. Fish was cooked en papillote in a parcel of paper brushed with olive oil.
  • Brandy-soaked paper circles were used to seal fruit jams and preserves.
  • Beyond skimming, excess grease was removed from the top of a stock or soup with ink-blotting paper. Today, paper towels do the trick.
  •  
    Parchment used as writing paper dates to ancient Egypt. It is a completely different animal, so to speak: It is made from sheep and other animal skins, and was first created as scrolls, with the skins trimmed and stitched together as required. Animal parchment is still used for applications from college diplomas to religious texts.

    What the two parchments—animal and vegetable—have in common is their creamy white color.

     

    Salmon In Parchment

    Vegetables In Parchment

    Paperchef Parchment Bag

    [1] You can add a sauce or create one. Here, compound butter will melt to flavor the fish and vegetables (photo courtesy GoodLifeEats.com). [2] Vegetables cooked in parchment: so much more delicious than steaming but the same calories (photo courtesy Williams-Sonoma). [3] There’s no need to fold paper: Just put the contents in a parchment bag [photo courtesy Paperchef).

      THE BENEFITS OF PARCHMENT PAPER

  • Low-fat cooking with fewer calories: You can cook healthier meals, without the need for added fat. No vitamins are “washed way” in the cooking process.
  • Convenience: The parchment packets may be prepared up to a day in advance, and are perfect for a single serving when you are cooking for one. It’s non-stick, non-scorching, and clean-up is a snap. Leftovers can be reheated in the oven without drying out (or becoming mushy, as with the microwave).
  • Flavorful and tender: Moist heat cooking captures and imbues the food with anything you add to the packet: aromatics (garlic, ginger, scallions, sliced lemon or lime), herbs, spices, wine and liquids from coconut milk to sauce and stock. The method produces very tender meat and vegetables.
  • Simple yet elegant: Parchment entrées are impressive at the dinner table. At a restauraunt, it is traditional for the maitre d’ to slice open the paper in front of the guest, delivering a delightful gust of aroma. At home, when everyone cuts open his or her packet, the effect is the same.
  • Environmentally friendly: Parchment is 100% biodegradable and FSC* certified.
  • Kosher: PaperChef is kosher-certified by Star-K and OU. Reynolds parchment and foil are certified kosher by OU.
  •  
    _____________________
    *Forest Stewardship Council (FSC) certification means that the materials have been sourced in an environmentally-friendly, socially responsible and economically viable manner.

     
    TYPES OF CULILNARY PARCHMENT PAPER

    More many decades, cut sheets, or those cut from a roll of parchment, were the options for lining baking pans, cake and pie tins, casseroles and the like.

    Different formats evolved to meet consumer needs.

  • Parchment sheets are the most convenient way to cook with parchment paper. Simply grab a pre-cut sheet to line pans, bakeware and cookware. You can buy rectangles as well as rounds.
  • Parchment rolls are a multipurpose kitchen paper. Like foil and waxed paper, you pull out the amount you need and cut it on the serrated package edge.
  • Parchment cooking bags are a recent innovation and our favorite parchment product. Just toss the ingredients into a bag, fold and cook. It saves the time of cutting a piece of paper to size and folding into packets.
  • Parchment baking cups allow muffins to slide out of the pan—like cupcake papers for muffins. We also like them to create perfectly round baked eggs, for Eggs Benedict or other fancy preparation. Lotus cups are deeper, for larger muffins. Tulip cups are made to add panache to specialty cupcakes, with a petal-like top for an impressive presentation.
  •  
    FIND PARCHMENT-BASED RECIPES FOR EVERYTHING FROM BREAKFAST TO DESSERT

    They’re all over the Web, including on the website of PaperChef.com.

     

      

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    TIP OF THE DAY: Bouquet Of Crudités

    At every party and dinner, we have a basket of crudités as a better-for- you option and for those with dietary constraints. For Mother’s Day, we’re adding some flower power with this Bouquet Of Crudités from Hidden Valley,

    Hidden Valley serves them with their Original Ranch Dressing; we’re making a nonfat yogurt dip.

    RECIPE #1: BOUQUET OF CRUDITÉS

    Prep time is 15 minutes.

    Ingredients For 6 Servings

  • 2 orange bell peppers
  • 2 red bell peppers
  • 2 yellow bell peppers
  • 2 mini orange, red or yellow bell peppers (or substitute 2 more conventional size)
  • Cherry or grape tomatoes (substitute radishes)
  • 6 snap peas
  • 6 six-inch bamboo skewers
  • Yogurt dip (recipe below)
  •  

    Crudites Bouquet

    Take an artistic approach to crudités with this vegetable bouquet (photo courtesy Hidden Valley).

     
    Preparation

    1. MAKE the dip (recipe below) and chill in the refrigerator until ready to serve.

    2. WASH and seed the peppers. Cut jagged edges into the tops.

    3. STICK the snap peas on the skewers to create the leaves. Insert the skewers through the bottoms of each pepper and put the tomato in the center as shown. Arrange in a flower pot, vase or on a plate.

     
    RECIPE #2: GARLIC-LIME-HERB YOGURT DIP & SAUCE

    This recipe can be served as a dip with crudités, pretzels and other snacks, or as a topping/sauce for grilled fish, meat, poultry, even burgers. You can also mix it with boiled potatoes, macaroni or shredded cabbage for a fat-free potato salad, macaroni salad or cole slaw.

    Or sweeten it and use it as a fruit dip.

    The recipe makes a small bowl of dip, or 4 sauce servings for a main course. You can use your creativity to mix and match the seasonings to your main.

    Ingredients

  • 1 cup plain nonfat Greek yogurt (you can substitute other plain yogurt, but Greek style is the thickest and creamiest)
  • 1 clove garlic, minced
  • 1/4 cup fresh lime juice
  • 1 tablespoon fresh ginger, basil, chives or other favorite herb, minced
  •  
    Preparation

    1. BLEND the yogurt, garlic, lime juice and ginger in small bowl. Cover and refrigerate at least 30 minutes or up to 2 days.

     
    VARIATION: YOGURT DIP FOR FRUIT

    1. REPLACE the garlic with one teaspoon agave, honey or sweetener of choice. (Only lightly sweeten the dip: You want to appreciate the sweetness of the fruit, not overwhelm it.)

    2. REPLACE the herb with grated lime zest or other citrus zest (lemon, grapefruit).
     
    ___________________________
    *The Hidden Valley recipe combines 1/2 cup Original Ranch Light Dressing and 8 ounces softened fat-free cream cheese, chilled until ready to serve.

      

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    TIP OF THE DAY: Riced Cauliflower, Cauliflower Rice

    Cauliflower Risotto

    Cauliflower Rice

    Flavored Cauliflower Rice

    Top: No rice involved—this mushroom “risotto” was made by HealthyFellow.com from riced cauliflower. Here’s the recipe. Center: JoyLoop brand is sold at Good Eggs | San Francisco, perhaps the most wonderful food purveyor in the U.S. Bottom: In the U.K., CauliRice.com sells plain cauliflower rice, plus Indian, Mediterranean and Thai flavors.

     

    Cauliflower rice, also called cauliflower couscous, is poised for fame. There’s no actual rice involved; it’s a grain-free rice substitute made from cauliflower, that can be used in just about every rice recipe from plain boiled to fried rice to risotto.

    Cauliflower rice—cauliflower chopped in a ricer, became popular with the Paleo Diet, and it is takes time to make it from scratch.

    Fortunately, the Paleo Diet is making people more aware of it, and small producers have begun to cut and package it. It can be found minced or pulverized, fresh and frozen.

    Who invented cauliflower rice? There may be several different “inventors” who first pulverized a head of cauliflower. The Italian supplier who makes other cauliflower products for Trader Joe’s ended up with lots of leftover florets and trim. Rather than toss them, Trader Joe’s says, “We put our heads together and came up with a new product made from this extra cauliflower.”

    Cauliflower is a nutritional powerhouse, a “superfood,” a term that evaluates foods based on their calorie density vis-a-vis their amount/types of nutrients. A member of the Brassica family, it is rich in immune-boosting antioxidants and vitamin C (also an antioxidant). It is low in calories and low on the Glycemic Index (GI). But there’s more:

  • Cauliflower contains more vitamin C per 100g than an orange.
  • It has a range of protective plant compounds (the antioxidants quercetin, beta carotene and caffeic acid) that help to reduce oxidative stress in the body, a key risk factor for cancer.
  • Its anti-inflammatory properties help reduce the risk of cardiovascular disease and helps to alleviate symptoms of other chronic inflammatory conditions, such as arthritis and inflammatory bowel syndrome.
  • Its sulphur compounds support detoxification in the liver, and promote levels of beneficial bacteria in the gut.
  • As with cauliflower mashed potatoes, you can pass it off to kids and adult finicky eaters as regular rice.
  •  
    WHERE TO BUY CAULIFLOWER RICE

    Now here’s the rub: Cauliflower rice is not yet available as widely as it should be. But it’s poised for fame and on its way: We recently spoke with a specialty food manufacturer who will be bringing it to market soon. In the interim:

     

  • Trader Joe’s imports it frozen from Italy. It was so popular that as of this writing, it is sold out and the retailer is waiting for a new shipment.
  • Joyloop Foods, in greater San Franciso, sells to some California retailers and online.
  • Paleo On The Go, a meal delivery service, packages it and sells it on Amazon.
  • You can buy Green Giant Cauliflower Crumbles in a Steam In Pack. Although the crumbles are larger than riced cauliflower, you can cook them al dente and rice them.
  •  
    And of course, you can make your own from a head of cauliflower.
     
    ______________________________
    *Brassica is the plant genus of cruciferous vegetables, nutritional powerhouses packed with potent, cancer-fighting phytonutrients (antioxidants). They include arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, horseradish/wasabi, kale, kohlrabi, mustard, radish, rapeseed/canola, rapini, rutabaga and turnips, among others.

     

    RECIPE: HOMEMADE CAULIFLOWER RICE

    Cauliflower rice can be buttered, sauced or otherwise made more flavorful by adding vegetables, herbs and/or spices. This recipe, from CauliRice.com, advises that homemade versions will taste more strongly of cauliflower and less like actual rice, but we have no issue with the homemade “rice.” Light seasoning, butter, etc. will mask any subtle cauliflower flavor.

    Prep time is 10 minutes.
     
    Ingredients For 3-4 Servings

  • 1 head of cauliflower
  • Salt and pepper and/or other seasonings (herbs, spices)
  • Optional: cooking oil
  • Chopping board and knife
  • Food processor with an “S” blade, or a hand grater
  •  
    Preparation

    1. WASH the cauliflower and remove any leaves. Remove the main stem and set it aside for another purpose†. The fine stems that hold the florettes together need not be removed.

    2. CUT or break the florettes into chunks so they better fit into your food processor. Attach the ‘S’ blade and place the florettes into the processor bowl. Pulse until the cauliflower is the texture of couscous (course grains) or until all large lumps disappear. Do not over-process, as this will result in mushy cauliflower rice when cooked. If you have a particularly large cauliflower, or a small processor or hand grater, you may have to do this in batches.

    3. MICROWAVE for 3 minutes. Microwaving retains more moisture than dry-frying or oven baking, and is CauliRice’s preferred method. Place the cauliflower rice into a microwave-safe dish. Add a teaspoon of water—no more, or the cauliflower rice will become too wet. Cover the dish with plastic wrap or a lid. Cook for 3 minutes at 900 watts.

    4. LEAVE the cauliflower rice covered, and let it stand for another 2-3 minutes. It will continue cooking in its own heat. Add seasoning to taste and serve.

     

    Cauliflower Rice

    Trader Joe's Cauliflower Rice

    Top: Homemade cauliflower rice from TheKitchn.com. Here’s their recipe and a video. Bottom: Cauliflower rice from Trader Joe’s.

     
    _______________________
    †You can steam and slice or purée it, finely dice or slice and add to salads, add to soups and stews, etc. You can also stick it in the freezer and decide later.

     
    TO DRY FRY

    1. HEAT a tablespoon of your preferred cooking oil in a non-stick frying pan. Add the cauliflower bits and spread evenly across the base of the pan. Cover the pan and cook for approximately 7-8 minutes, stirring every minute or so, until the cauliflower is slightly crispy on the outside but tender on the inside. If you prefer a less crispy cauliflower rice, add a tablespoon of water to the pan about halfway through cooking—but be sure to cook this added moisture off before serving.

    2. Add seasoning to taste, and serve.
     
    TO OVEN COOK

    Oven cooking produces a drier, crunchier cauliflower rice that some people prefer, although it gives a less rice-like effect.

    1. PREHEAT the oven to 425°F. Spread the cauliflower pieces evenly across a baking sheet. Bake for 15 minutes, turning the cauliflower every 5 minutes or so.

    2. REMOVE from the oven, add seasoning to taste and serve.

      

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