Tag: cauliflower

Cuban Style Riced Cauliflower

cuban cauliflower rice

This might be one of my favorite recipes I have to share with you. It is Cuban Style Riced Cauliflower using, you guessed it, cauliflower instead of rice. I was able to find orange cauliflower in my supermarket, which helps to mimic the color of spanish rice. If you can’t find orange, white will work just fine. You could even add a little ground turmeric to dye the cauliflower orange if you desire. The recipe has all of the bold flavors you would expect from a cuban dish, but with far less carbs and calories, and much more nutrition. Plus, the colors of all the fresh ingredients are so gorgeous. Enjoy!

1 head of cauliflower, broken into florets
4 tbsp olive oil
1/3 c red onion
1/2 mango, diced
2 tsp ground cumin
1 tsp oregano
1 tsp minced garlic
1/2 c black beans, rinsed and drained
1/2 cup chopped fresh cilantro
1 green onion, thinly sliced
1 plantain sliced diagonally
1 tbsp lime juice
1 tsp lime zest
Sea salt and black pepper

Prepare ingredients

In a food processor, pulse cauliflower until “riced” working in small batches.

Heat 2 tbsp olive oil in a medium frying pan over low to medium heat, add plantains and cover. Cook 4-5 minutes and then flip each slice over. Cook 4-5 minutes longer. Slices should be nicely browned.

While plantains cook, heat a separate pan with 2 tbsp olive oil and add cauliflower “rice”, cook 5 minutes. Add garlic, oregano, and cumin. Stir.
Add red and green onion, cook 2 minutes.

add mango, black beans, lime zest and juice. Stir. Season with sea salt and black pepper.

Transfer to serving bowl and add plantains. Garnish with cilantro.

Yields 6 servings.

Cauliflower “Risotto” with Chicken

20140211-192425.jpg

I am a big fan of turning comfort foods into healthy recipes. I am always amazed and delighted when the healthy version turns out to be just as good as the unhealthy version. This recipe for Cauliflower “Risotto” with Chicken is one of them! The cauliflower replaces the  rice that is called for in traditional risotto dishes,  making this a great low carb dish.

. 1 head of cauliflower, steamed. Mash with potato masher or run through food processor.
. 1 chicken breast boiled in chicken stock, water, and 1 Tbsp garlic.
. 1/3 Red onion diced
. 3/4 cup green beans chopped
. 2 Tbsp Kerry Gold Butter or olive oil
. 1 Tbsp minced garlic
. 1/2 cup chicken broth
. 1/2 cup heavy cream
. 1/2 cup shredded Parmesan cheese
Salt and pepper to taste.

Once chicken is cooked and tender, pull/shred into pieces and set aside.

. Sauté onion and green beans in butter until beans are tender and onion is soft.

. Add garlic and allow to cook a minute longer.

. Add cauliflower and chicken. Stir to incorporate.

. Stir in cream and chicken broth.

. Add cheese and stir.

salt and pepper to taste.

Enjoy!

Honey, Dijon and Pecan Crusted Chicken with Cauliflower Bacon “Mashed Potatoes”

20131016-144006.jpg

*Primal *Gluten free *Low Carb *Grain-free

Fall is a time that makes us all crave something warm and comforting. But we don’t want to throw our healthy way of eating out the window in favor of big sweaters and au gratin potatoes…well sometimes we do. But for the rest of the time, when we want to have our comfort food and fit in our skinny jeans too, this recipe for pecan crusted chicken breast and cauliflower mashed potatoes should come in handy. It is a recipe that is bursting with flavor. The pecans toast in the oven, lending more depth and texture to the sweet and zingy flavors hiding underneath. The cauliflower mashed potatoes are creamy and have a smoky flavor from the bacon while staying lower in carbs and fat than typical mashed potatoes. I hope these dishes will become a fall favorite for you this year as they have for me and my family!

4 Chicken breasts
1 cup chopped pecans
2 Tbsp Honey
1/2 cup Dijon mustard
1 tsp garlic powder
1 tsp onion powder
1 Tbsp Italian seasoning (basil, oregano, rosemary)
Red pepper flakes to taste

For “Cauliflower Mashed Potatoes”:

1 head cauliflower steamed
2 strips if bacon cooked and crumbled
2/3 cup chopped Red onion
1/2 cup Greek yogurt
2 Tbsp Kerry gold butter, or other quality grassfed butter
Sea salt to taste

Preheat oven to 350
. Steam cauliflower 25 minutes
. Began cooking bacon and set aside
. Cook red onion in left over bacon fat until browned and soft
. While cauliflower is steaming, chop pecans in a food professor and in a bowl add the chopper pecans, garlic, onion powder and Italian seasonings.
. In a separate bowl combine honey and Dijon mustard. Stir well.
. Take each chicken breast and coat in honey Dijon mixture and then in the nut mixture.
. Set onto a greased cookie sheet or parchment paper lined cookie sheet.
. Bake in oven for 35-40 minutes

. When cauliflower is cooked, use a potato masher to mash until smooth and no chunks are left.
. Once mashed, add butter and Greek yogurt and stir
. Next add bacon and onions. Stir again and salt to taste.

Cauliflower mash makes approximately 4- 1 cup servings.

Honey Dijon Chicken Macro Breakdown- per chicken breast
350 Kcal
21g Fat
13g Carbs
30g Protein

Cauliflower Mash Macro Breakdown- per 1 cup serving

146 Kcal
9g Fat
10g Carbs
8g Protein