Cauliflower “Pilaf”downloadEmail This Post
Cauliflower “Pilaf”

Prep: 15 minutes
Cook: 15 minutes • Serves: 6

1 small head cauliflower, coarsely chopped
1 tablespoon unsalted butter
4 garlic cloves, minced
1 cup chopped red onion
1/4 cup sliced almonds
1/2 teaspoon salt
1 cup frozen green peas, thawed
1 cup matchstick shredded carrots
1/2 cup low-sodium chicken broth
Chopped fresh parsley for garnish (optional)

1.In food processor with knife blade attached, pulse cauliflower 10 times or to rice-like consistency. (You should have about 4 cups.)

2.In large skillet, melt butter over medium-high heat; add garlic, onion, almonds and salt. Cook 5 minutes or until vegetables are tender and almonds are toasted, stirring occasionally. Stir in peas, carrots, broth and cauliflower; cover and cook 7 minutes or until cauliflower is tender. Makes about 6 cups.

3.Serve sprinkled with parsley, if desired.


Approximate nutritional values per serving:
96 Calories, 4g Fat (1g Saturated), 5mg Cholesterol,
240mg Sodium, 12g Carbohydrates, 4g Fiber, 5g Protein

Dietitian’s Dish Tip(s):
> Cauliflower is all about the C’s – low in carbohydrates and calories, plus high in vitamin C. The purple variety adds color and antioxidants (anthocyanins) to your plate!