Many families struggle to eat the recommended five fruits and vegetables a day. It is a lofty goal, and you might have to get creative to meet it. One way to do this is to make cauliflower rice. In any dish that calls for rice, you can blend cauliflower in a food processor, sauté it until soft and use it as a base for your dish.
Cauliflower rice burrito bowl
Yields 4 servings
- 1/2 cup of 0%-fat Greek yogurt
- 1/2 cup of cilantro leaves
- 1/4 cup of olive oil
- 1/4 cup of water
- 1-2 cloves of garlic
- 1/2 teaspoon of salt
- Juice of 2 limes
- 1 head of cauliflower
- 1-2 Tbsp. of olive oil
- Salt to taste
- 12 oz. grilled chicken breast
- 1 can of drained/rinsed, low-sodium black beans
- 1 can of drained/rinsed, low-sodium corn
- 2-3 cups of shredded lettuce
- 3 tomatoes, diced
- 1 avocado
- Optional: red onions, queso fresco, cilantro
- Whisk all ingredients in a small bowl and set aside.
For the cauliflower rice:
- Cut the cauliflower head into florets and pulse them in a food processor until it's broken up into small pieces and resembles rice.
- Warm the oil in a pan, add the cauliflower rice and cook until tender (about 5 minutes). Make sure the heat is low and you're stirring often so the rice does not brown.
To assemble the bowls:
- Divide the cauliflower rice equally into 4 bowls.
- Equally divide the black beans, corn, shredded lettuce and tomato into the 4 bowls.
- Slice up 1/4 of the avocado into each bowl.
- Top off each bowl with 3 oz. of diced chicken breast and ¼ of the dressing.
- Optional: Top it off with fresh cilantro, queso fresco or some red onions for extra flavor.
Children’s Health℠ offers Get Up & Go, in partnership with the YMCA of Dallas, a 9-week weight management program for children and their parents. Designed by our physicians and Registered Dietitians, this program addresses the needs of children who are overweight or obese by creating awareness and understanding of how lifestyle choices affect health.
Interested in learning more about healthier habits for your family? Join one of our Get Up & Go weight management programs or a family cooking class.
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