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.

Beth Lipton
Diabetic Living Magazine, Fall 2019

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Recipe Summary

active:
40 mins
total:
40 mins
Servings:
4
Nutrition Profile:
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Ingredients

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Directions

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  • 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.

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  • 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

213 calories; protein 9.5g; carbohydrates 15.4g; dietary fiber 3.7g; sugars 5.2g; fat 13.2g; saturated fat 4.5g; cholesterol 16.2mg; vitamin a iu 515.8IU; vitamin c 60.7mg; folate 93.1mcg; calcium 129.4mg; iron 1.6mg; magnesium 37.5mg; potassium 808.3mg; sodium 524mg.
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Reviews (1)

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2 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
04/13/2020
Delish! Adding this to my weekly rotation healthy and full of flavor. Read More
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