Swapping in cauliflower rice can help create a lower-carb holiday side. To ensure a perfect texture, wild rice and riced cauliflower are cooked separately and then combined.

Laura Fraser
Diabetic Living Magazine, Winter 2020


Recipe Summary

45 mins
45 mins
Nutrition Profile:


Ingredient Checklist


Instructions Checklist
  • Cook wild rice according to package directions, 40 to 50 minutes. Drain.

  • Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, stirring to crumble, until brown, 5 to 7 minutes. Transfer to a medium bowl.

  • Add 1 Tbsp. oil to the pan. Add mushrooms and cook over medium-high heat, stirring occasionally, until very brown, 7 to 9 minutes. Transfer the mushrooms to the bowl with the sausage.

  • Add the remaining 1 Tbsp. oil to the pan. Add onion, carrot, celery, and garlic; cook over medium-high heat, stirring occasionally, until tender, 4 to 5 minutes.

  • Return the mushrooms and sausage to the pan. Stir in cauliflower, apple, broth, salt, and pepper; cover and cook until the cauliflower and apple are tender-crisp, about 5 minutes. Remove from heat and stir in the rice, parsley, sage, and thyme.


Tip: Look for riced cauliflower in the produce section of your grocery store, or make your own: pulse cauliflower in a food processor to get rice-size pieces.

Nutrition Facts

157 calories; protein 8.9g 18% DV; carbohydrates 16.3g 5% DV; exchange other carbs 1; dietary fiber 2.7g 11% DV; sugars 4.8g; fat 6.7g 10% DV; saturated fat 1.3g 6% DV; cholesterol 27.5mg 9% DV; vitamin a iu 1480.2IU 30% DV; vitamin c 17.6mg 29% DV; folate 27.2mcg 7% DV; calcium 26mg 3% DV; iron 0.7mg 4% DV; magnesium 28.4mg 10% DV; potassium 244.7mg 7% DV; sodium 364.3mg 15% DV.