- 5 cups Cauliflower Florets
- 1 tablespoon Oil
- 1 tablespoon Garlic chopped
- 1 Jalapeno finely chopped
- 1/2 cup Carrots chopped
- 1 tablespoon Dried Oregano
- 1 tablespoon Paprika adjust the amount to your spice preference
- Salt to taste
- 3/4 cup Half and Half 1/2 Milk:1/2 Cream
- 1 cup Cheddar grated
- 1/2 cup Mozzarella grated
- 2 cups Broccoli Florets
- Jalapeno Slices for topping optional
Add all the cauliflower florets to a and pulse a few times till the cauliflower resembles small bits like rice. Don't go all the way or it can turn mushy.
Heat oil in a large pan and add garlic, jalapenos and carrots. Saute for a minute or two on high heat and add the riced cauliflower, oregano, paprika and salt. Stir fry the cauliflower for 3-4 minutes till the cauliflower becomes soft, but not mushy. Take a cup of this cauliflower mixture (reserve the rest) and blend with half and half (its okay if the sauce isn't completely smooth). Add a splash of water or stock if you need to loosen things up in the blender, but don't add more than a couple of teaspoons.
the oven to 200 C/400 F
Mix together the reserved cauliflower, cauliflower puree, broccoli and cheddar, and transfer to a baking pan or casserole dish. You can also use a if you like. Top with grated mozzarella and jalapeno slices, if using and bake for 45 minutes. Serve this healthy cauliflower broccoli rice immediately.
- Cut up the broccoli into bit sized florets because if they are too large it can be quite a mouthful while eating
- Do not use too much water or stock while blending the cauliflower or the casserole might become watery
- If you don't have a food processor, just take a whole cauliflower and grate it with a grater
Calories: 249kcal | Carbohydrates: 13g | Protein: 13g | Fat: 18g | Saturated Fat: 9g | Cholesterol: 46mg | Sodium: 278mg | Potassium: 577mg | Fiber: 4g | Sugar: 4g | Vitamin A: 3533IU | Vitamin C: 86mg | Calcium: 323mg | Iron: 2mg