Choose Cauliflower Rice to Stay Healthy
Shared by Dr. Bryan Stephens
I’ll start off with giving credit to where it’s due. While meal planning for the week, my wife asked for a healthy ingredient to build around. I mentioned cauliflower rice since it’s something we haven’t worked with very often and she ran with it. She found the recipe, cooked it, and it was delicious.
Cauliflower is great source of many vitamins and minerals along with being high in fiber and protein. It is also low in calories and can help replace some high carbohydrate foods such as rice and legumes (hence the use for the burrito bowl). We usually eat it broiled, so I was interested to try it as rice. The biggest problem I had with the meal is that I ate too much for dinner and didn’t have any left over for lunch the next day.
- 4 cups cauliflower florets
- 3 tablespoons extra-virgin olive oil, divided
- ½ teaspoon salt, divided
- 1 pound skinless, boneless chicken breasts
- 1 tablespoon finely chopped chipotle peppers in adobo sauce
- ½ teaspoon garlic powder
- ½ teaspoon ground cumin
- 2 cups shredded romaine lettuce
- 1 cup canned organic pinto beans, rinsed
- 1 ripe avocado, diced
- ¼ cup pico de gallo or fresh salsa
- Lime wedges for serving
Pulse cauliflower in a food processor until chopped into rice-size pieces. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add the cauliflower and 1/4 teaspoon salt. Cook, stirring occasionally, until the cauliflower is softened, about 5 minutes. Cover and keep warm.
Position a rack in upper third of oven; preheat broiler to high. Coat a large rimmed baking sheet with cooking spray.
Season chicken with the remaining 1/4 teaspoon salt. Place on the prepared baking sheet and broil for 9 minutes.
Meanwhile, combine the remaining 1 tablespoon oil, chipotles, garlic powder and cumin in a small bowl.
Turn the chicken over, brush with the chipotle glaze and continue broiling until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 8 to 10 minutes more. Transfer to a clean cutting board and chop into bite-size pieces.
Assemble each bowl with 1/2 cup each cauliflower rice, chicken and lettuce, 1/4 cup beans, 1/4 avocado and 1 tablespoon each pico de gallo (or salsa). Serve with a lime wedge.
Shivapriya Manchali, Kotamballi N. Chidambara Murthy, Bhimanagouda S. Patil. Crucial facts about health benefits of popular cruciferous vegetables. Journal of Functional Foods. Volume 4, Issue 1, 2012, Pages 94-106,
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