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Easy homemade cauliflower rice stands in for regular rice in this healthy vegetable-based risotto, lowering both the calories and carbs in this traditionally starchy dish. To make this a vegetarian meal, use vegetable broth instead of chicken broth.

Melissa Pasanen
Diabetic Living Magazine, Fall 2019


Ingredient Checklist


Instructions Checklist
  • Heat 1 Tbsp. oil in a large skillet over medium heat. Add mushrooms and 1/4 tsp. salt; increase heat to medium-high and cook, stirring occasionally, until the mushrooms have released their liquid and turned golden, 8 to 10 minutes. Transfer to a bowl; cover and set aside.

  • Meanwhile, working in 2 batches, pulse cauliflower in a food processor until it breaks down into rice-size pieces. You should have about 5 1/2 cups.

  • Wipe out the pan. Add the remaining 1 Tbsp. oil and reduce heat to medium. Add shallot and cook, stirring often, until tender, about 2 minutes. Add garlic; cook, stirring often, until fragrant, about 1 minute. Add the cauliflower "rice," thyme, 1/4 tsp. pepper and the remaining 1/4 tsp. salt; cook, stirring, for 2 minutes. Add wine; cook, stirring, until the wine evaporates, 1 to 2 minutes. Add broth; cook, stirring, for 1 minute. Cover, reduce heat to medium-low, and cook, stirring once or twice, until the "rice" is very tender, 4 to 5 minutes. Uncover, increase heat to medium, and add butter. Cook, stirring, until the butter has melted, about 1 minute longer. Stir in Parmesan, the reserved mushrooms, and the remaining 1/4 tsp. pepper.

  • Divide the mixture among 4 bowls. Sprinkle with parsley and serve with lemon wedges, if desired.

Nutrition Facts

212.5 calories; protein 9.5g 19% DV; carbohydrates 15.4g 5% DV; exchange other carbs 1; dietary fiber 3.7g 15% DV; sugars 5.2g; fat 13.2g 20% DV; saturated fat 4.5g 22% DV; cholesterol 16.2mg 5% DV; vitamin a iu 515.8IU 10% DV; vitamin c 60.7mg 101% DV; folate 93.1mcg 23% DV; calcium 129.4mg 13% DV; iron 1.6mg 9% DV; magnesium 37.5mg 13% DV; potassium 808.3mg 23% DV; sodium 524mg 21% DV.


1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0