40 Ketogenic Dinner Recipes You Can Make in 30 Minutes or Less
Keto Instant Pot Greek Cauliflower Rice
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Published Feb 19, 2020
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Leslie Grow/Keto in an Instant
Plain cauliflower rice is just fine. But this Greek cauliflower rice, from Jen Fisch’s new cookbook, Keto in an Instant, is even better. Why? Because it’s made in the Instant Pot.
“Cauliflower rice is a standby of the keto diet,” Fisch writes. “It makes a great base or side for so many meals, and cooks quickly in an Instant Pot. It doesn’t have a ton of flavor on its own, so you can really use it as a blank canvas for all kinds of delicious combinations. Greek flavors are some of my favorites, and I almost always have the ingredients on hand, so this is a version that I make a lot.”
Want to riff even further? Fisch recommends chopped fresh herbs like dill, mint and oregano as additions.
From the book Keto in an Instant by Jen Fisch. Copyright © 2020 by Jen Fisch. Published on January 7, 2020 by Harper Wave, an imprint of HarperCollins Publishers. Reprinted by permission.
Ingredients
1 small head cauliflower, trimmed and cut into quarters
2 tablespoons olive oil, divided
½ cup diced red onion
1 tablespoon minced garlic
1 cup halved grape tomatoes
½ cup chopped English cucumber
½ cup halved kalamata olives
½ cup crumbled feta cheese
¼ cup chopped fresh parsley
Grated zest and juice of 1 lemon
¼ teaspoon fine sea salt
¼ teaspoon black pepper
¼ cup chopped walnuts, toasted if desired
Directions
1. Pour 1 cup water into the Instant Pot. Place the cauliflower on a trivet with handles and lower the trivet into the pot. Secure the lid on the pot and close the pressure-release valve. Set the pot to High Pressure for 0 minutes (see note). At the end of the cooking time, quick-release the pressure. Transfer the cauliflower to a large bowl and set aside. Discard the liquid from the pot and wipe dry.
2. Select Sauté on the Instant Pot. When the pot is hot, add 1 tablespoon of the olive oil. Add the onion and garlic to the hot oil and cook until tender, about 4 minutes. Select Cancel. Return the cauliflower to the pot and use a potato masher or wooden spoon to break the chunks into small, rice-size pieces.
3. Transfer the cauliflower to a serving bowl. Add the tomatoes, cucumber, olives, feta, parsley, lemon zest and lemon juice, and toss gently to combine. Season with the salt and pepper. Just before serving, fold in the walnuts and drizzle with the remaining 1 tablespoon olive oil.
Note: Use the “0 minutes” cooking time for foods that don’t need a lot of time to cook, like cauliflower florets. The pressure cooker will still build pressure, and as it does, it will cook the food (which will also continue to cook while the pressure is being released).
Nutrition Facts
109 calories
9g fat
6g carbs
3g protein
2g sugars
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Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.