rice pilaf.hrm (1 of 1)-2.jpg

Cauliflower Rice Pilaf

Servings: 6

Nutrition per serving: 142 Calories, 17g Carbohydrates, 7g Fat, 5g Protein, 4g Sugar

By Deanna Hill




1 Cup Cooked brown rice

2 Cups Riced Cauliflower (raw)

1 Cup Chicken broth

1/3 Cup Diced carrots

1/3 Cup Sliced almonds

½ Cup Frozen (or fresh) peas

1/3 Cup Diced shallots

2 Cloves garlic, crushed

1 Tbsp olive oil

2 tsp Dried parsley

Salt to taste




1. In a large fry pan, heat olive oil on medium heat

2. Add the diced shallots and garlic and sautee 5-7 min until becoming soft

3. Add the almonds and cook just until they are beginning to toast

4. Add the carrots and half the chicken broth, cover and simmer a few minutes to allow carrots to soften

4. Add the cauliflower, rice, salt and pepper and remaining chicken broth.  Cook for about 5 minutes until cauliflower is cooked, but still firm

5. Stir in the peas and parsley, cook just until peas are heated through

6. Transfer to serving dish and serve