Cauliflower “Pilaf”
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Cauliflower “Pilaf”

Prep: 15 minutes
Cook: 15 minutes • Serves: 6

1small head cauliflower, coarsely chopped
1 tablespoon unsalted butter
4 garlic cloves, minced
1 cup chopped red onion
1/4cup sliced almonds
1/2teaspoon salt
1 cup frozen green peas, thawed
1 cup matchstick shredded carrots
1/2cup low sodium chicken broth
Chopped fresh parsley for garnish (optional)

1.In food processor with knife blade attached, pulse cauliflower 10 times or to rice-like consistency. (You should have about 4 cups.)

2.In large skillet, melt butter over medium-high heat; add garlic, onion, almonds and salt. Cook 5 minutes or until vegetables are tender and almonds are toasted, stirring occasionally. Stir in peas, carrots, broth and cauliflower; cover and cook 7 minutes or until cauliflower is tender. Makes about 6 cups.

3.Serve sprinkled with parsley, if desired.

Approximate nutritional values per serving:
96 Calories, 4g Fat (1g Saturated), 5mg Cholesterol,
240mg Sodium, 12g Carbohydrates, 4g Fiber, 5g Protein

Dietitian’s tips:
> Introduce kids to cauliflower by mimicking a familiar white food – rice. Mix half riced cauliflower and half white rice together. You will be able to sneak in more veggies while maintaining a flavor your kids love.


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