Healthy Cauliflower Rice Recipes: Sloppy Jane Stuffed Peppers, Cheesy Broccoli Cauli' Rice
1/4th of recipe (1 stuffed pepper): 278 calories, 5.5g total fat (2g sat. fat), 423mg sodium, 28.5g carbs, 7g fiber, 18g sugars, 28.5g protein
Sloppy joes are yummy... but why let bread have all the fun? Enter peppers! Add cauliflower rice, and prepare to be wowed.
Cook: 30 minutes
4 large red bell peppers (look for peppers that sit flat when stem ends are up)
2 1/2 cups roughly chopped cauliflower or 1 3/4 cups cauliflower rice
1 1/4 cups canned crushed tomatoes
2 tbsp. tomato paste
1 tbsp. Worcestershire sauce
1 tbsp. honey
1 tbsp. red wine vinegar
1 tsp. molasses
1/4 tsp. each salt and black pepper
1 lb. raw extra-lean ground beef (4% fat or less)
1 cup chopped onion
Preheat oven to 350 degrees.
Carefully slice off and discard stem ends of bell peppers, about half an inch from the top. Remove and discard seeds. Place peppers cut-side up in a deep 8" X 8" baking pan. If they don't sit flat, gently lean them against the pan sides.
Bake until soft, 25 - 30 minutes.
Meanwhile, if starting with roughly chopped cauliflower, pulse in a blender until reduced to rice-sized pieces, working in batches as needed.
In a medium bowl, combine crushed tomatoes, tomato paste, Worcestershire sauce, honey, red wine vinegar, molasses, and 1/8 tsp. each salt and black pepper. Mix until uniform.
Bring a large skillet sprayed with nonstick spray to medium-high heat. Add beef, and sprinkle with remaining 1/8 tsp. each salt and black pepper. Cook and crumble for 4 minutes.
Reduce heat to medium. Add cauliflower rice and onion. Cook and stir until beef is fully cooked and veggies have softened, about 5 minutes.
Reduce heat to low. Add tomato mixture, and cook and stir until hot, about 3 minutes.
Blot away excess moisture from bell peppers. Evenly distribute filling among the peppers.
MAKES 4 SERVINGS
1/4th of recipe (about 1 1/4 cups): 144 calories, 6g total fat (3g sat. fat), 416mg sodium, 17g carbs, 5g fiber, 6g sugars, 8g protein
Why do broccoli and cheese pair so well together? We can't explain the secrets of the universe, but we can give you a great recipe featuring the combo plus cauliflower rice.
Cook: 15 minutes
5 cups roughly chopped cauliflower or 4 cups cauliflower rice
1 tbsp. light whipped butter or light buttery spread
1 cup finely chopped onion
2 tsp. chopped garlic
3 cups roughly chopped broccoli
1/3 cup chicken broth
1/4 cup light/reduced-fat cream cheese
1/4 cup shredded reduced-fat cheddar cheese
1/2 tsp. onion powder
1/4 tsp. salt
1/8 tsp. black pepper
If starting with roughly chopped cauliflower, pulse in a blender until reduced to rice-sized pieces, working in batches as needed.
In an extra-large skillet, melt butter over medium-high heat. Add onion and garlic. Cook and stir until onion has slightly softened and garlic is fragrant, about 2 minutes.
Reduce heat to medium. Stir in cauliflower rice, broccoli, and broth. Cover and cook for 10 minutes, uncovering occasionally to stir, or until veggies have softened and broth has evaporated.
Reduce heat to medium low. Add all remaining ingredients, and cook and stir until cheeses have melted and mixture is uniform, about 2 minutes.
MAKES 4 SERVINGS
Hungry for More Cauliflower Rice Recipes?
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Happy July 20th, National Lollipop Day. Check out Zollipops: the kid-invented pops that clean your teeth while you enjoy!
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