CAULIFLOWER “RICE” STIR-FRY
67
What could be better than a 128-calorie dinner
that’s full of flavor and packed with vitamins?
Try this healthy alternative to rice soon!
Serves: 2
Serving Size: 11 oz
Prep Time: 10 minutes
Inactive: 0 minutes
Cook: 30 minutes
TOTAL: 40 minutes
Ingredients:
Instructions:
Pulse cauliflower florets in a food processor until finely chopped. Heat 1 tablespoon oil in a large skillet
over medium heat. Add 1/2 sliced red onion and 2 minced cloves garlic and cook, stirring, until tender,
about 6 minutes. Add cauliflower and season with coarse salt. Stir in low sodium vegetable broth and
steam, covered, until broth has evaporated and cauliflower is tender, about 6 minutes. Transfer to a
bowl and cover.
Wipe pan and heat 1 tablespoon oil over medium-high heat. Add 1/2 sliced red onion and cook, stirring,
until tender, about 5 minutes. Add 2 minced cloves garlic, ginger and chile and cook 1 minute. Add
broccoli florets, carrot and bell pepper and cook, stirring, until tender, about 5 minutes. Season with
salt. Remove from heat and add lemon juice. For each serving, top cauliflower with vegetables and
sprinkle with 1 tablespoon pumpkin seeds and 1 tablespoon cilantro.
Nutritional Value:
Calories: 128
Fat: 2.5 g
Cholesterol: 0 mg
Sodium: 160 mg
Carbohydrates: 22.6 g
Dietary Fiber: 7.5 g
Sugars: 7.9 g
Protein: 6.7 g
128
CALORIES
per serving
• 2 cups cauliflower florets
• 2 tablespoons coconut or extra-virgin
olive oil, divided
• 1 sliced red onion, divided
• 4 minced cloves garlic, divided
• Coarse salt
• 1/4 cup low sodium vegetable broth
• 1 tablespoon minced fresh ginger
• 1 thinly sliced small red chile
• 2 cups broccoli florets
• 1 julienned large carrot
• 1/2 diced (stemmed, seeded) red bell
pepper
• Juice of 1/2 lemon
• 2 tablespoons shelled pumpkin seeds
• 2 tablespoons fresh cilantro leaves
per serving
Weight Watchers
3
PointsPlus
value
®