DAMN I LOVE CARBS. But during the week, I try not to eat processed foods or complex carbohydrates. I limit my intake of simple carbohydrates (because you still need them but not too much), so any type of whole-grain bread, pasta, or brown rice is a no no for me during the week. This recipe for the cauliflower buns is something I recently discovered, and have been serving my taste buds verrrrrry well.
Ingredients for 2-3 Cauliflower Buns
- 1 cup of uncooked cauliflower “rice”
- 1 egg
- pinch of salt
- ¼ tsp garlic powder
- ¼ tsp onion powder (Optional)
- ¼ tsp italian seasoning (Optional)
How to Make Cauliflower (Uncooked) Rice
Here’s a good recipe: http://www.everydaymaven.com/2013/how-to-make-cauliflower-rice/
Here’s my version:
- Cut the cauliflower into florets.
- To clean the cauliflower, soak the cauliflower with cold water for 10-15 minutes.
- Drain and rinse with some water again.
- Throw the florets into your food processor and chop chop chop until it’s fine, like rice.
- The cauliflower will have a lot of water still in them, and extra water will make it very mushy. SO, take a cheese cloth or whatever cloth and squeeeeze the water out of the cauliflower rice.
How To Make Cauliflower Buns
1. Combine and mix cauliflower rice, egg, salt, and spices in a bowl.
2. Split the mixture in half, to make two “buns” or “wraps”, depending on how thick you’ll want the “bread” to be. Oops, mine turned out to 3.
3. Normally, recipes like http://empoweredsustenance.com/cauliflower-wraps/ (what I used for inspiration) want you to bake it. I decided to try pan-frying it as my oven is not as easily accessible. Slightly oil up and heat your frying pan to medium heat.
4. Use your hands to sort of “ball” your “bread” to form a circle. Choose how thick you want it. I would say, it has a higher chance of the cauliflower mixture sticking together the thinner it is, but then it’s also harder to flip it over in one shot (which can also cause the “bun” to fall apart).
5. Place your “bread” on the frying pan. I wanted it to be thinner/smaller, so I made it into 3.
6. Occasionally check if the bottom of your “bread” is browning. Once it looks pretty decently brown, flip. As you can see, one of my breads fell apart! This is because I tried flipping it too early and it wasn’t brown enough.
7. Once the other side has browned as well, turn off flame.. and your bread/buns are now complete!
How to Make Turkey Burger
I just threw some pre-made spice mix (Perfect Pinch Salt Free Southwest Sweet ‘n Smoky Seasoning) onto an eye-balled 4oz of ground turkey meat. Made it into a patty shape and threw it on the frying pan (slightly oiled with olive oil) to cook. Cut into the middle to check if the meat is cooked (not red).
After the turkey burger is done, slab on some of your favorite dressing onto the buns. My healthy alternative is spicy mustard. Assemble turkey burger in between buns and bon appetit!