Post by Loupy on Jun 27, 2018 21:05:41 GMT -7
Vegetarian Cauliflower Rice Skillet Meal
From: Dara @ www.cookincanuck.com/vegetarian-cauliflower-rice-skillet-meal/
There's so much goodness in this easy Vegetarian Cauliflower Rice Skillet Meal! One-pot dinners are lifesavers on busy weeknights and this one is no exception.
This cauliflower rice recipe takes all of the flavors of my favorite vegetarian pasta dish and turns it into a lighter option. If you are following a low carb or keto diet, swap out the chickpeas and replace them with sautéed chicken, beef or pork. This chickpea version, however, is fantastic if you’re looking for a vegetarian option with a hit of protein.
Prep time: 12 min
Cook time: 12 min
Total time: 24 min
Serves: 4
Ingredients
2 tsp olive oil
1 medium yellow onion, chopped
8 oz. crimini mushrooms, sliced
3 garlic cloves, minced
¾ tsp dried oregano
¼ tsp red pepper flakes
1/8 tsp kosher salt
3 cups cauliflower rice
1 cup thinly slice half-circles zucchini
2 cups favorite marinara sauce
1 (14 oz.) can chickpeas, drained & rinsed
¼ cup minced flat-leaf parsley
1/4 cup finely grated Parmesan cheese
Directions
Preheat the broiler.
Heat the olive oil in a large nonstick or cast iron skillet, set over medium-high heat.
Add the onion and mushrooms.
Cook, stirring occasionally, until the vegetables are tender and starting to brown, 5 to 6 minutes.
Add the garlic, oregano, red pepper flakes and salt.
Cook for 1 minute.
Stir in the cauliflower rice, zucchini and marinara sauce.
Cook, stirring occasionally, until the cauliflower rice and zucchini are tender, about 5 minutes.
Stir in the chickpeas and parsley.
Spread the cauliflower rice mixture into an even layer in the skillet.
Top with the Parmesan cheese.
Place the skillet under the broiler until the cheese is melted, about 1 minutes.
Serve.
Nutritional Information:
Weight Watchers Points: 5 (Freestyle SmartPoints), 6 (Points+)
Calories: 245.8
Total Fat: 7.1g
Sat. Fat: 1.7g
Cholesterol: 4.9mg
Sodium: 612.7mg
Carbs: 36.2g
Fiber: 10.5g
Sugars: 12.8g
Protein: 13.5g
From: Dara @ www.cookincanuck.com/vegetarian-cauliflower-rice-skillet-meal/
There's so much goodness in this easy Vegetarian Cauliflower Rice Skillet Meal! One-pot dinners are lifesavers on busy weeknights and this one is no exception.
This cauliflower rice recipe takes all of the flavors of my favorite vegetarian pasta dish and turns it into a lighter option. If you are following a low carb or keto diet, swap out the chickpeas and replace them with sautéed chicken, beef or pork. This chickpea version, however, is fantastic if you’re looking for a vegetarian option with a hit of protein.
Prep time: 12 min
Cook time: 12 min
Total time: 24 min
Serves: 4
Ingredients
2 tsp olive oil
1 medium yellow onion, chopped
8 oz. crimini mushrooms, sliced
3 garlic cloves, minced
¾ tsp dried oregano
¼ tsp red pepper flakes
1/8 tsp kosher salt
3 cups cauliflower rice
1 cup thinly slice half-circles zucchini
2 cups favorite marinara sauce
1 (14 oz.) can chickpeas, drained & rinsed
¼ cup minced flat-leaf parsley
1/4 cup finely grated Parmesan cheese
Directions
Preheat the broiler.
Heat the olive oil in a large nonstick or cast iron skillet, set over medium-high heat.
Add the onion and mushrooms.
Cook, stirring occasionally, until the vegetables are tender and starting to brown, 5 to 6 minutes.
Add the garlic, oregano, red pepper flakes and salt.
Cook for 1 minute.
Stir in the cauliflower rice, zucchini and marinara sauce.
Cook, stirring occasionally, until the cauliflower rice and zucchini are tender, about 5 minutes.
Stir in the chickpeas and parsley.
Spread the cauliflower rice mixture into an even layer in the skillet.
Top with the Parmesan cheese.
Place the skillet under the broiler until the cheese is melted, about 1 minutes.
Serve.
Nutritional Information:
Weight Watchers Points: 5 (Freestyle SmartPoints), 6 (Points+)
Calories: 245.8
Total Fat: 7.1g
Sat. Fat: 1.7g
Cholesterol: 4.9mg
Sodium: 612.7mg
Carbs: 36.2g
Fiber: 10.5g
Sugars: 12.8g
Protein: 13.5g
