cauliflower rice

Cauliflower is a type of “cruciferous vegetable”, a group of veggies known for their health benefits. The texture is like rice, with less carbohydrate, and more dietary fiber than white rice! Added garlic boosts the flavor and disease fighting ability in this dish as garlic contains strong antioxidants that protect against cellular damage. Both cauliflower and garlic may both be associated with a lower risk for cancer and may reduce blood pressure. Try these functional foods today as a great side to your main dish.


1 large head cauliflower

2 Tbsp olive oil

1 medium onion diced

4 cloves garlic minced

2 Tbsp fresh parsley chopped

Juice of ½ lemon

Pepper to taste


  1. Trim cauliflower head into 1-inch florets, and blend in food processor in batches until the texture resembles rice or couscous.
  2. Heat olive oil in large skillet over medium high heat.
  3. Add onions and garlic, stir to coat and cook until golden brown.
  4. Add cauliflower, stirring frequently for 3-5 minutes.
  5. Spoon cauliflower into serving dish, add parsley, lemon juice, and season lightly with pepper.

Quick Tips:

  • No food processor or short on time? You can find cauliflower already “riced” at the grocery store in the prepared produce section.
  • Trying to meal prep in advance? Cauliflower rice freezes well for future meals!

Nutrition Information:  1 serving = ¾ cup (4 servings per recipe). Calories: 110, Total Fat: 4g, Saturated Fat: 1g, Carbohydrates: 10g, Fiber: 3g, Protein: 3g, Sodium: 65mg. 


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