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Cauliflower Rice

Dr. Rosemarie Cannarella Lorenzetti shares a healthy recipe for Cauliflower Rice that is quick and easy to make, tasty and filling.

Guideposts: Cauliflower Rice

This was adapted from a recipe brought in by one of my students.


1 head of cauliflower 1 tsp. peppercorns (optional)
¾ tsp. of minced garlic 1 bell pepper, diced
1 tsp. olive oil 1 onion, diced


1. Cut the cauliflower into small pieces. Put in food processor and pulse.

2. Heat oil in skillet over low heat.

3. Add garlic, then onions and peppers and heat until onions are translucent.

4. Add “riced” cauliflower and stir fry on low heat until warmed through.

Hints: Of course you can add any veggie or protein source you want in this in make a skillet dinner. Oftentimes, I will add a quarter pound of lean ground beef, shrimp or a diced chicken breast. It also works as a base in tacos with spicy Mexican food. My husband eats it regularly and as yet hasn’t figured out it is cauliflower; he thinks it is “weird Italian rice.”

Serves 2.

Nutritional Information:  Calories: 67; Fat: 2.5g; Sodium: 41mg; Potassium: 453mg; Total Carbohydrates: 10.3g; Dietary Fiber: 4.1g; Protein: 3.0g.

With half-pound of ground beef added:  Calories: 278; Fat: 9.6g; Sodium: 116mg; Potassium: 453mg; Total Carbohydrates: 10.3g; Dietary Fiber: 4.1g; Protein: 3.0g.

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