Cauliflower Rice with Baby Carrots and Cherry Tomatoes رز قرنبيط مع البيبى جزر و طماطم الشيرى

(33)cauliflower rice

Many popular diets advise against eating anything white like pasta, rice, white bread, sugar However, cauliflower is a white food you can feel good about eating. It is very low in calories. 100 g of the fresh cauliflower head provides just 26 calories. Nevertheless, it comprises of several health-benefiting antioxidants and vitamins, in addition to be low in fat and cholesterol, High intake of this cruciferous vegetables is associated with a lower risk of some cancers. They contain phytonutrients that may help neutralize damaging toxins.


Ingredients: المقادير
2 Cups cauliflower florets
‎ ٢ كوب قرنبيط2 tablespoons chopped onions
‎ ٢ م ك بصل مقطع

One cup baby carrots

كوب بيبى جزر
Half cup cherry tomatoes
‎نصف كوب طماطم شيرىHalf teaspoon minced garlic
‎نصف م ص ثوم مفروم3 tablespoon fresh parsley
‎٣ م ك بقدونس فريش

1/2 teaspoon oregano
‎نصف م ص زعتر

Salt and pepper to taste
‎ملح و فلفل

4 tablespoon water
‎  ٤ م ك مياة

Oil spray
‎زيت اسبراى

 

Method: 
In a food processor pulse the cauliflower till its rice size
 In a bowl cut the baby carrots in half
 Spray a pan with some oil then add the onion, stir well then add the garlic then follow with the cauliflower rice, stir again , season it with salt and pepper and lower the heat and cover the pan for 5 minutes, till its cooked.
 
In another pan, spray with oil, add pinch of garlic powder and oregano then add the baby carrots, season With salt and stir for one minute then add the water and cover and lower the heat for 5 minutes till the water is absorbed. Add some fresh parsley after you turn off the heat.
 
Put the cherry tomatoes in a hot pan with oil spray, season with salt, oregano and add some fresh parsley , grill it for less than a minute.
 
Serve them in a plate and add some fresh parsley on hop of the cauliflower rice.
 You can enjoy this meal with a grilled meat or chicken, I enjoyed it the vegetarian way.

Notes:

Quickly cooking cauliflower reduces the sulfur smell, preserves crispness and color and reduces the loss of nutrients. Steaming cauliflower will preserve its vitamin content better than boiling. To preserve whiteness, add 1 tbsp. of milk or lemon juice to the water, and don’t cook cauliflower in an aluminum or iron pot. The chemical compounds in cauliflower will react with the aluminum and turn the vegetable yellow


الطريقة

بعد غسل القرنبيط و تصفيتة يتم ضربة في الفود بروسيسور الي ان يكون في حجم الرز، يقشر الجزر ويقطع الي نصفين وتقطع بصلة الي قطع صغيرة

‎ترش طاسة بزيت و يشوح البصل ثم نضيف الثوم ثم نضيف القرنبيط و يقلب و تغطى الطاسة لمدة ٥ دقايق على نار هادية

. يوضع ملح و فلفل

في طاسة اخرى يرش اسبراى الزيت ووضع الثوم و لزعتر ثم البيبى جزر ويشوح ثم نضع ملح و المياة و يترك علي نار هادية الي ان يستوي ويشرب المياة
في طاسة اخرى يرش اسبراى الزيت و تضع الشيري طماطم مع ملح و زعتر و بقدونس فريش و يشوحوا

يقدم رز القرنبيط فوقة رشة بقدونس  و بجانبة الجزر و الطماطم

يقدم الطبق مع فراخ او لحمة مشوية

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