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You'll slash 131 calories and 19 grams carbohydrate when you trade in your brown rice for finely chopped cauliflower in this healthy cauliflower rice recipe. For an even faster rice pilaf, use 4 cups of purchased cauliflower rice instead of making your own. Look for it near other fresh or frozen prepared vegetables.

Source: EatingWell Magazine, January/February 2017


Read the full recipe after the video.


Ingredient Checklist


Instructions Checklist
  • 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.


To make ahead: Refrigerate raw cauliflower "rice" (Step 1) for up to 3 days.

Nutrition Facts

2/3 cup each
114 calories; protein 3g; carbohydrates 6.7g; dietary fiber 2.8g; sugars 2.3g; fat 9.2g; saturated fat 1.3g; vitamin a iu 109.6IU; vitamin c 54.4mg; folate 64.7mcg; calcium 39.3mg; iron 0.7mg; magnesium 27.6mg; potassium 360.8mg; sodium 226.6mg.

1 vegetable, 2 fat