Cauliflower Rice | An American Heart Association Recipe

heart healthy recipes

White rice has been under a lot of scrutiny lately. It seems like everywhere you turn, there is a health column warning you of the dangers of carbs. A bowl of steamy white rice is usually the posterchild for carbs.

Cauliflower rice is a great substitute for white rice; it is lower in calories and healthy for your heart! Cauliflower is an amazing source of vitamin C, which acts as antioxidants. Antioxidants are known for their anti-inflammatory effects that can boost immune health and reduce the risk of heart disease, according to Healthline.

You will need:

  • Cooking Spray- use a cooking spray that is heart healthy, like olive oil.
  • 1 head of cauliflower
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 cup chopped, fresh or dry parsley


  • Cut the cauliflower into florets. In sections, put the cauliflower through a food processor or blender. Be careful to only blend until it is the texture of rice. If you blend too much it may turn into cauliflower mush.
  • Coat a medium sauce pan with your favorite heart healthy spray or oil, such as olive oil, then add the blended cauliflower. Proceed to add salt, pepper, and seasoning of your choice.
  • Sautee over medium heat for 5 minutes until cauliflower is tender while stirring occasionally.
  • Finish off by adding chopped parsley on top.

Serves 4.


Turn Cauliflower Rice into a Meal:

To make cauliflower rice part of a nutritious meal, try cauliflower rice stir-fry. Just add veggies and your choice of lean meat such as chicken or shrimp to the cauliflower rice and you are good to go!



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