Tag Archives: riced cauliflower

Mediterranean Cauliflower Rice

Posted on May 28, 2021 by Dawn Olson

Light & easy dinner – perfect for a weeknight!

Ingredients:
1 pkg frozen riced cauliflower
6 oz. cooked chicken breast, diced
6 kalamata olives, sliced
6 cherry tomatoes, halved
4 Tbls. Chickpeas, rinsed
1 tsp olive oil
1 tsp lemon juice
3-4 basil leaves, sliced

Directions:
Cook cauliflower per package instructions.
Mix all ingredients together in serving dish and toss to blend oil & lemon juice.

Makes 2 servings

Nutritional Information:
248 Calories
Fat               7.4g
Carbs        20.5g
Fiber           6.3g
Protein     24.5g

Print Recipe: Mediterranean Cauliflower Rice

Korean Turkey and ‘Rice’

Posted on April 16, 2021 by Dawn Olson

A great weeknight dinner – quick & easy!

Ingredients:
1 pound ground turkey
1 tsp garlic powder
1 Tbsp honey
2 Tbsp soy sauce
2 tsp sesame oil
1 tsp fresh ground ginger or ¼ tsp dried
¼ tsp red pepper flakes (adjust to taste)
Fresh ground pepper to taste
1 pkg riced cauliflower
1 green onion, sliced
Sesame seeds

Directions:
1. Brown ground turkey over medium heat until cooked through.
2. Mix garlic through pepper in small bowl and add to ground turkey. Simmer and stir to coat and sauce is absorbed.
3. Prepare riced cauliflower as directed, drain if necessary & spread onto plate. Top with ground turkey mixture and garnish with green onion & sesame seeds.

Makes 4 servings

Nutrition Facts:
Calories 277
Total Fat 14.7g
Total Carbohydrates 7.4g
Dietary Fiber 1.1g
Protein 32.6g

Print Recipe: Korean Turkey and Rice

Baked Cheesy Smothered Chicken

Posted on April 02, 2021 by Dawn Olson

Cheese makes almost everything better!

Ingredients
4 (3-4 oz) chicken breasts
8 oz Greek non-fat yogurt
1 tsp dried oregano
1 tsp dried basil
1 clove garlic, minced or 1 tsp garlic powder
Salt & pepper to taste
½ cup grated parmesan cheese
2 slices provolone cheese

Directions
1. Preheat oven to 375 degrees. Coat baking dish with cooking spray.
2. Place chicken breasts in glass baking dish.
3. Top each with ½ slice provolone.
4. Mix together yogurt through parmesan and spread over chicken breasts.
5. Serve with a garden salad & riced cauliflower.

Makes 4 servings

Nutrition Facts:
Calories 240
Total Fat 9.5g
Total Carbohydrates 2g
Dietary Fiber 0g
Protein 35.5g

Print Recipe: Baked Cheesy Smothered Chicken

Tarragon Chicken & ‘Rice’ Soup

Posted on October 26, 2020 by Dawn Olson

Using riced cauliflower in your favorite soup recipes brings down the carbs while maintaining the balance of textures!

Ingredients
4 cups chicken broth
2 large chicken breast halves, cooked and diced
1 small onion, diced
1 cup chopped or shredded carrots
4 stalks celery, sliced
2 cloves garlic, minced
2 Tbls dried tarragon
1 tsp dried basil
½ tsp fresh ground pepper
1 package frozen riced cauliflower

Directions
1. Cook your chicken breasts in the broth until done. Remove from broth and dice.
2. Return chicken to pot and add everything else but the riced cauliflower.
3. Simmer until carrots are tender and add frozen riced cauliflower. (do not cook first)
4. Simmer until tender & serve!

Makes 6 servings

Nutrition Facts:
Calories 156
Total Fat 4.6g
Total Carbohydrates 9.7g
Dietary Fiber 3.4g
Protein 19.2g

Print Recipe: Tarragon Chicken Soup

Riced Cauliflower Paella

Posted on March 03, 2020 by Dawn Olson

Smoky & satisfying – you won’t miss the rice!

Ingredients
12 oz package of frozen riced cauliflower, thawed
2 chicken breast halves, cooked & chopped
8 oz chorizo sausage, cooked & crumbled
12 oz raw shrimp, tails on
1 small onion, diced
3 cloves of garlic, minced
1 red bell pepper, diced
1 small tomato
1 Tbls tomato paste
1 tsp smoked paprika
1 tsp saffron threads
4 oz chicken broth
Juice from 2 lemons (about ½ cup)

Directions

Heat oil in large covered skillet and add onion & garlic – cook until softened and golden.
Combine broth, tomato paste, paprika, saffron and half of the lemon juice in a bowl. Stir and set aside.
Add chorizo sausage and cook until done, crumbling with spatula as it cooks.
Add bell pepper and tomato, cooking 5-6 minutes until pepper is softened.
Stir in riced cauliflower, chicken and broth mixture. Increase heat and bring to a low boil. Turn down heat and allow to simmer 1-2 minutes.
Top with shrimp and cover. Allow to simmer 8-10 minutes or until shrimp is pink and cooked through.
Plate and sprinkle with lemon juice & parsley (if desired)

Makes 6 servings

Nutrition Facts:
Calories                                 310
Total Fat                                15g
Total Carbohydrates            12g
Dietary Fiber                           4g
Protein                               32g

Print Recipe: Riced Cauliflower Paella

Easy Beef Bulgogi in Lettuce Wraps

Posted on November 19, 2019 by CFWLS

Hint: Partially freezing the meat prior to cutting it will allow for a nice thin slice or ask the meat department to slice it for you.

Ingredients
1 lb flank steak
2 Tbls vegetable oil
1 small apple, shredded
½ red onion, thinly sliced
4 cloves garlic, minced
1 Tbls red chili paste
1 Tbls soy sauce
1 Tbls brown sugar or brown sugar substitute
1 Tbls sesame oil
4 green onions, sliced
1 jalapeno, diced
Sesame seeds for garnish
1 head Bibb or Boston lettuce
1 package riced cauliflower

Directions

Slice meat and place into a gallon sized resealable bag. Add shredded apple, onion, chili paste, soy sauce, brown sugar, sesame oil, jalapeno and all but 2 Tbls of the green onion tops (to garnish riced cauliflower). Allow meat to marinate 2-4 hours or overnight.
Heat oil in a large cast-iron skillet over medium high heat. Arrange meat slices in single layer and turn after browning – about 2-3 minutes. Brown on other side and then add remaining marinade mix to pan. Cook 2-3 minutes.
Serve with lettuce leaves and riced cauliflower. Garnish with remaining green onion and sesame seeds.

Makes 4 servings

Nutrition Facts:
Calories                                              284
Total Fat                                              14g
Total Carbohydrates        14g
Dietary Fiber                                        4g
Protein                                                26g

Print Recipe: Beef Bulbogi in Lettuce Wraps

Baja Chicken Bowl

Posted on February 13, 2019 by CFWLS

A colorful dish that’s filled with flavors!

Ingredients

2 chicken breast halves, cooked and diced
1 red bell pepper, sliced
½ cup roasted corn
Salt & pepper to taste
1 cup salsa
½ cup Monterey Jack cheese, shredded
½ avocado, diced
1 green onion, sliced
Fresh cilantro
1 lime – cut in wedges
1 package frozen riced cauliflower

Directions

Heat diced chicken in skillet and stir in red pepper, corn and ½ cup salsa and cook until heated through and pepper is slightly softened.
Heat riced cauliflower to package instructions. Divide onto plates or bowls.
Top each with chicken mixture, remaining salsa and cilantro. Sprinkle with cheese and serve. Garnish with lime wedges – squeeze over the top for a little extra zest!

Makes 4 servings

Nutrition Facts:
Calories                                238
Total Fat                               10g
Total Carbohydrates           18g
Dietary Fiber                        6g
Protein                                  24g

Print Recipe baja chicken bowl

Thanks to Dr. Clark...