Cauliflower Basil Pilaf

Makes: 
6 servings, as a side dish
Utensil: 
Saladmaster Food Processor
10" Chef's Gourmet Skillet
Rate Recipe: 
Contributed By: 
Cathy Vogt
Certified Health Coach & Natural Foods Chef

A pilaf is a seasoned dish made with rice which often has bits of vegetables, herbs and seasonings added to it. In this lighter style pilaf, cauliflower stands in for the rice. This quick and easy recipe is ready in about 15 minutes.

Ingredients

1
onion, julienned, use cone #2
2
carrots, scrubbed, julienned, use Cone #2
3
cloves
garlic, shredded, use Cone #1
1
head
cauliflower, processed, use Cone #3 (rinsed thoroughly, do not dry)
2
tablespoons
fresh basil, chopped
(5
g)
2
tablespoons
fresh parsley, chopped
(8
g)
salt and pepper to taste
2
tablespoons
Parmesan cheese, shredded, use Cone #1
(10
g)

Directions

  1. Preheat skillet on medium heat. When several drops of water sprinkled on skillet skitter and dissipate, approximately 5 minutes, place onions, carrots and garlic in skillet and place cover ajar on top of skillet. Sauté vegetables until they begin to soften and brown slightly, approximately 4 minutes.
  2. Add cauliflower to skillet and stir into sautéed vegetables. Place cover on skillet. When Vapo-Valve™ clicks, reduce heat to low and cook until tender but still slightly firm, approximately 7 - 9 minutes.
  3. When vegetables are done cooking add fresh herbs, salt and pepper, and Parmesan cheese. Stir to combine.

Tips

  • Vary fresh herb combinations try: mint, parsley and chives; or thyme, sage and parsley.
  • If fresh herbs are not available add in 1 1/2 tablespoons (7 g) of dry herbs to the sautéing vegetables to extract more flavor during cooking.
Nutritional Information per Serving
Calories: 
156
Total Fat: 
1g
Saturated Fat: 
0g
Cholesterol: 
1mg
Sodium: 
194mg
Total Carbs: 
32g
Dietary Fiber: 
14g
Sugar: 
14g
Protein: 
11g
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