Gone are the days when your rice choices were limited to white and brown. In this healthy vegetarian dinner recipe, the aromatic flavor of red rice or brown basmati jibes deliciously with fragrant curry powder. Because you need 2 whole heads of cauliflower to get 4 cauliflower steaks, you'll have leftover cauliflower florets to use up. Roast the florets alongside the steaks, then toss them with some chickpeas and tzatziki sauce for a healthy lunch (see Tip, below).

Karen Ansel, M.S., R.D.N.
Source: EatingWell Magazine, January/February 2017




Rice & Cauliflower Steaks


Instructions Checklist
  • To prepare tzatziki: Whisk yogurt, sour cream, lemon juice, garlic and salt in a medium bowl until smooth. Fold in cucumber. Refrigerate.

  • To prepare rice & cauliflower: Preheat oven to 450 degrees F. Line a large rimmed baking sheet with foil.

  • Prepare rice according to package directions. Keep warm.

  • Meanwhile, whisk oil, lemon juice, curry powder and salt in a small bowl.

  • Remove any outer leaves from cauliflower, but keep stems intact. Place on a cutting board, stem-side down. Using a large chef's knife, cut two 1-inch-thick slices from the center of each head to make 4 cauliflower "steaks." Cut enough of the remaining cauliflower into 3/4-inch florets to get 4 cups. Place the steaks and florets in a single layer on the prepared baking sheet. Brush both sides with the curry mixture.

  • Roast, gently turning halfway through, until the florets are lightly browned and the cauliflower-steak stems are tender, 30 to 35 minutes.

  • Refrigerate the florets and 6 tablespoons tzatziki for another use (see Tip, below).

  • Divide the rice among 4 plates and top each portion with a cauliflower steak, 1/4 cup tzatziki and a sprinkle of cilantro.


To make ahead: Refrigerate tzatziki (Step 1) for up to 5 days; refrigerate roasted cauliflower florets for up to 3 days.

Tips: Turn leftovers into a Curried Cauliflower Salad for lunch: Combine 6 Tbsp. leftover tzatziki with 1 sliced scallion and 1/2 tsp. curry powder. Chop the reserved roasted cauliflower florets; stir into the sauce with 1/3 cup diced cucumber and 1/4 cup rinsed canned chickpeas. Serve garnished with cilantro, with a 6-inch whole-wheat pita.

Nutrition Facts

410 calories; protein 10.3g 21% DV; carbohydrates 48.5g 16% DV; exchange other carbs 3; dietary fiber 6.7g 27% DV; sugars 5.3g; fat 21.3g 33% DV; saturated fat 4g 20% DV; cholesterol 6.3mg 2% DV; vitamin a iu 101.1IU 2% DV; vitamin c 92.4mg 154% DV; folate 112.7mcg 28% DV; calcium 94.9mg 10% DV; iron 1.3mg 7% DV; magnesium 98.1mg 35% DV; potassium 657.3mg 18% DV; sodium 317.2mg 13% DV.

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FANTASTIC!!! Read More