Healthy Eating Healthy Eating Healthy Eating Healthy Eating Healthy Eating

Make use of our diverse array of nutritional recipes and video tutorials with over 130 healthful meals, appetizers, and desserts to choose from.

Cauliflower Rice Pilaf

Cauliflower Rice Pilaf

For a change of pace, and a new way to enjoy your veggies, swap your brown rice with this finely chopped cauliflower "rice."

Ingredients

  • 6 cups cauliflower florets (about 1 head)
  • 3 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • ½ teaspoon salt
  • ¼ cup asted sliced almonds
  • ¼ cup chopped fresh herbs, such as chives, parsley, cilantro and/or basil
  • 2 teaspoons lemon zest

Instructions

  • Pulse cauliflower florets 2 cups at a time in a food processor until chopped into rice-size pieces.
  • Heat oil in a large skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add the cauliflower rice, sprinkle with salt and cook, stirring, until softened, 3 to 5 minutes. Remove from heat. Stir in almonds, herbs and lemon zest.

Tips

MAKE AHEAD TIPS
  • Refrigerate raw cauliflower “rice” (Step 1) for up to 3 days.

AUTHOR EatingWell Test Kitchen, Hilary Meyer
BRAND EatingWell

YIELD 6 servings
SERVINGS 6
ACTIVE TIME 20 minutes
TOTAL TIME 20 minutes

Nutrition

Per serving 114 Calories
Total Fat 9 g
Saturated Fat 1 g
Mono Saturated Fat 7 g
Cholesterol 0 mg
Sodium 227 mg
Fiber 3 g
Protein 3 g
Potassium 361 mg
Added Sugars 0 g
Total Sugars 2 g
Calcium 39 mg
Folate 65 mcg
Omega-6 1 g
Vitamin E 3 mg
Vitamin B3 1 mg
Carbohydrate Servings ½

Share on: