Healthy Recipes: Creamed Cauliflower and Brown Rice

This simple, scrumptious dish tastes remarkably creamy but uses no cream. Remove a few pieces of browned cauliflower for garnish and serve with lemon wedges.


Total time to prepare: 40 minutes

1 lb. cauliflower, chopped into small pieces
3 Tbs. extra-virgin olive oil
3 cloves garlic, minced
3/4 cup short-grain brown rice
1/3 cup grated parmesan cheese
1 Tbs. lemon juice
1/2 tsp. kosher salt
freshly ground black pepper

• In a large, heavy pot over medium heat, sauté the cauliflower in the oil until browned, about 3 minutes.
• Stir in the garlic and cook for 1 minute.
• Stir in the rice with 3 cups of water and bring to a boil. Cover and adjust the heat to simmer for 25 minutes.
• Uncover and stir until the cauliflower starts to fall apart. Continue simmering until the rice is tender, about 5 minutes.
• Remove from the heat and stir in the parmesan and lemon juice.
• Season with up to ½ tsp. of salt and plenty of black pepper.

Serves 6.

Nutrition Information:
Per serving (1 cup)—
Calories: 190
Sodium: 260 mg
Total Fat: 9 g
Saturated Fat: 2 g
Carbohydrates: 23 g
Protein: 5 g
Fiber: 2 g

Creamed Cauliflower and Brown Rice

3 Replies to “Healthy Recipes: Creamed Cauliflower and Brown Rice”

  1. This recipe sounds good but I am reluctant to try it. I use a lot of brown rice and it takes about 45′ (let sit another 15′) to cook. I am afraid the rice will be undercooked. Has anyone tried this recipe and was the rice done?

    1. Well, Nancy, cut the cooking time down with a long soak. I only get long grain & it cooks to done in 30 min. I do not like cooking the c. in H2O. I would modify the whole recipe using a microwave. Cover so the veggie steams. You could use two Pyrex pie plates. A microwave energizes water molecules. Remember one of the enemies of vitamins is HEAT. Not to mention a water soak w/ more vit. loss. I always try for minimum cooking time.

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