Dirty Cauliflower Rice: 5-Ingredient Kid-Friendly Healthy Recipe
Make this easy, gluten free and dairy free Dirty Cauliflower Rice next time you are looking for a 5-ingredient kid-friendly healthy recipe.
- 1 pound ground beef, ground bison, ground turkey, or ground pork
- ¾ cup onion
- 6 cloves garlic, minced
- 2/3 cup jarred tomato-based pasta sauce (any flavor, preferably with no-added-sugar)
- 4 cups cauliflower florets
- 2 tablespoons olive oil
- ½ teaspoon coarse salt
- Chopped fresh parsley or chives (optional)
In a large skillet cook ground beef, onion and garlic over medium heat until meat is no longer pink and onion is tender, using a potato masher to coarsely break up meat as it cooks. Drain off fat if necessary. Add pasta sauce. Stir until well combined. Transfer meat mixture to a medium bowl; set aside.
While meat is cooking, place cauliflower florets in a food processor. Cover and pulse until finely chopped (cauliflower should resemble rice).
In the same skillet used to cook the meat mixture, heat olive oil over medium heat. Add finely chopped cauliflower; sprinkle with salt. Cook, uncovered, for 4 to 5 minutes or until cauliflower is just tender, stirring occasionally.
Add meat mixture to cauliflower rice. Cook and stir over medium heat for 1 to 2 minutes or until well combined and heated through. If desired, sprinkle with parsley or chives to serve.
I consider olive oil and salt pantry ingredients and don’t count them in the number of ingredients for this recipe. As for the parsley, I couldn’t resist adding a bit of color for the photo, and you can do the same if you choose. I didn’t count the parsley as an ingredient because you can leave it off and the flavor is still great. Tip: Use this recipe as a jumping off point and make any changes you like to make it your own! Like spicy food? Add 1/8 teaspoon cayenne pepper or sprinkle with ground black pepper at the end. Want more fresh herb flavor? Use a mixture of parsley, chives, and fresh basil on top instead of just 1 herb. Want it more saucy? Add more pasta sauce. I think you get the idea! Yield: 4 servings (about 1 ¼ cups per serving) Nutrition Info (per serving): 312 cals, 26 g pro, 12 g carb, 18 g fat, 72 mg cholesterol, 5 g sat fat, 3 g fiber, 555 mg sodium