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Cauliflower Rice Risotto

Cauliflower Rice Risotto is a lower carb alternative to traditional rice risotto. It also takes half the time prepare. Pair with your favourite protein for a quick and easy dinner!
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Course: dinner
Cuisine: Italian
Keyword: cauliflower rice, cauliflower risotto, low carb dinner
Prep Time: 2 minutes
Cook Time: 20 minutes
Total Time: 22 minutes
Servings: 6
Calories: 152kcal
Author: Dr. Stephanie Gray ~www.drstephanieskitchen.ca

Equipment

  • 1 Frying pan
  • 1 blender
  • 1 vegetable strainer

Ingredients

  • 1 tbsp butter
  • 1 small onion finely diced
  • 1 clove garlic minced
  • 1 medium cauliflower chopped into florets
  • 1 cup frozen peas
  • 1 cup grated parmasean
  • salt and pepper to taste
  • 1 tbsp cream or milk.

Instructions

To Make Cauliflower Rice

  • Add cauliflower florets to a blender (not more than 3/4 full). Cover with water. Do not exceed the max line.
  • Put the lid on the blender and pulse until cauliflower florets are the size of grains of rice. (Keep in mind that each blender is different. Using my Vitamix, I pulsed cauliflower 20x to get the desired size. In my Ninja blender I pulsed only 6-7 x).
  • Pour the riced cauliflower into a strainer to drain all the water.

To make the Risotto

  • In a frying pan, add 1 Tbsp butter.
  • Add onion and garlic. Saute until soft and fragrant.
  • Add cauliflower rice and stir it around to mix onions and garlic in.
  • Let cauliflower rice cook, stirring occasionally. It needs about 10- 15 minutes of cooking time.
  • Stir in frozen peas. Cook a few more minutes. Remove from heat.
  • Stir in Parmesan and cream.
  • Salt and pepper to taste.

Notes

To make this recipe dairy free, you can substitute with nutritional yeast and a non-dairy milk. I would suggest starting with 1/4 cup of nutritional yeast, adding more to taste. You can also use dairy free parmesan. Or simply omit the cheese and milk. 

Nutrition

Serving: 1cup | Calories: 152kcal | Carbohydrates: 10.2g | Protein: 10.8g | Fat: 7.7g | Saturated Fat: 5g | Sodium: 379.5mg | Potassium: 212.2mg | Fiber: 3.5g | Sugar: 3.9g