We know you can’t have “real” rice on Phase 2 of your TLC-Program but if prepared and spiced well this is a great alternative.

Here’s how:

Start with a whole cauliflower

Pull off the leaves and break the cauliflower into large florets and then rinse them well.
Leave them in a colander to let all the moisture drain off or pat them dry with a paper towel.

You can either grate the cauliflower florets or choose the easier option and process them in the food processor. Be sure to pulse until finely chopped. Or you could grate the florets, whichever you prefer.  Whichever method you choose, do this in small batches.

Now all you have to do is put the mix into ziploc bags (remember to take your specific portion sizes into consideration) and freeze them for later use.


If preparing the cauliflower rice from frozen, remove from the freezer and leave on the counter to soften and defrost a bit while you cook whatever you are planning on serving it with.

Preheat oven to 200ºC. Spread cauliflower rice out on one or more baking sheets (depending on how much you have) into a single layer. Bake for 15 minutes, turning often. Remove, serve and Enjoy!

Heat a small amount of olive oil (from your allowance) in a non-stick pan over medium high heat and add cauliflower rice.
Fry it to remove as much of the moisture as possible. Make sure to season with salt, pepper and another complimentary spice of your choice.

If you have any questions ask the TLC-Chef at tlc.chef@tlcforwelbeing.com

With thanks to everydaymaven.