Roasted Cauliflower Rice with Sweet Peas

The convenience and versatility of Libby’s® Sweet Peas makes them the star in this easy to make side that goes as well with meat and chicken as it does with  fish and plant proteins.Riced Cauliflower with Sweet Peas

Disclosure: I received free samples of Libby’s® Fruits & Vegetables mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Libby’s® Fruits & Vegetables and I am eligible  to win prizes associated with the contest. I was not compensated for my time.

What’s old is new again. It holds true for clothing, furniture and now even food!   Today’s hippest food dates all the way back to 1886 when Libby’s® Fruits and Vegetables first began delivering high quality, wholesome products to kitchens. Now more more than ever, consumers want convenience and versatility; Libby’s® canned fruits and vegetables deliver both and are helping busy families get fast, nutritious meals on the table without sacrificing flavor. No wonder it’s on-trend.

 Add  in pine nuts, fresh basil, and taste of lemon.  (I know I’m making you hungry.) The result is a wholesome plant based side with a garden fresh taste made in under 30 minutes!    On the day I prepared this, I served it  warm along with grilled kebabs (chicken and tempeh).  The following  day I served it cold (picnic style) with an accompanying sandwich.  Roasted Cauliflower Rice with Sweet Peas is a satisfying side that helps fill you up with a generous amount of fiber (6 grams to be exact). It also packs in  a healthy dose of vitamin C  (60% the daily value based on a 2000 calorie diet). Let Libby’s® Fruits and Vegetables be your ticket to getting nutritious and delicious  foods to your contemporary table fast. For more information on all of Libby’s® Fruits & Vegetable products be sure to visit www.getbacktothetable.

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Roasted Cauliflower Rice with Sweet Peas

Cauliflower is substituted for rice and paired with sweet peas to make a classic lower carb side.

  • Author: Diane Boyd
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4

Ingredients

  • 10 ounces (about 2 1/4 cups) riced cauliflower
  • 3 tablespoons canola oil
  • 1/4 teaspoon salt
  • fresh ground pepper to taste
  • 1 15 ounce can Libby’s® Sweet Peas, drained
  • 1/4 cup toasted Pine nuts
  • 1/4 cup fresh basil
  • 1 tablespoon fresh lemon juice

Instructions

1. Preheat oven to 425 degrees F.

2. Toss the riced cauliflower with canola oil, salt and pepper. Spread out on a baking sheet and roast for about 20 minutes, stirring once or twice until golden brown. Allow to cool .

3. Just before serving, transfer cauliflower to a serving bowl and add the Libby’s Sweet Peas, pine nuts, fresh basil and lemon juice. Gently toss together and serve immediately.

Nutrition

  • Calories: 210
  • Sugar: 5 grams
  • Sodium: 420 mg
  • Fat: 15 grams
  • Saturated Fat: 2 grams
  • Trans Fat: 0
  • Carbohydrates: 15 grams
  • Fiber: 5 grams
  • Protein: 6 grams
  • Cholesterol: 0

Roasted Cauliflower Rice with Sweet Peas

by Diane Boyd, MBA, RD, LDN

Prep Time: 25 minutes

Cook Time: 20 minutes

Ingredients (serves 4)

  • 10 ounces (about 2 1/4 cups) riced cauliflower
  • 3 tablespoons canola oil
  • 1/4 teaspoon salt
  • fresh ground pepper to taste
  • 1 15 ounce can Libby’s® Sweet Peas, drained
  • 1/4 cup toasted Pine nuts
  • 1/4 cup fresh basil
  • 1 tablespoon fresh lemon juice

Instructions

1. Preheat oven to 425 degrees F.

2. Toss the riced cauliflower with canola oil, salt and pepper. Spread out on a baking sheet and roast for about 20 minutes, stirring once or twice until golden brown. Allow to cool .

3. Just before serving, transfer cauliflower to a serving bowl and add the Libby’s Sweet Peas, pine nuts, fresh basil and lemon juice. Gently toss together and serve immediately.

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Sheet Pan Kale and Egg Bake

Sheet Pan Kale and Egg Bake is a high protein low carb breakfast.

Nutrient rich,  ready in 15 minutes and  under 300 calories this sheet pan kale and egg bake is just as good for dinner as it is for breakfast.

It’s probably safe to say,  you ‘re as happy as I am to be welcoming Spring! Who doesn’t like blooming shrubs, greener grass, warmer weather,  longer days, and ..spring cleaning? Did I just say cleaning?  UGH,  sorry, we don’t like cleaning, do we?  But maybe we can agree that  we do love the results of time spent tossing out and tidying up. The Recipe Redux must feel me,  because they’re  challenging us with a Spring Cleaning Theme:

Cook with at least 3 ingredients that are actually in your pantry right now. Try not to go to the store to buy anything new. Give tips to make a healthy dish with whatever you have on hand.

Here’s the story behind how I completed the March challenge. Last Friday was extraordinary. The kind of day that rarely happens, I was home alone knocking out projects that were long overdue #springcleaning.  As the day wore on, I was working up a big appetite, and the urge to go to the grocery store was mounting, especially because I had nothing planned for dinner (yep it happens ).   I resisted putting an end to my productive day, not knowing  when I would have time (or motivation) to return to the mundane tasks I was undertaking.

After peeling off the last  remaining old  wall paper that was hung in the bathroom once used by my two children,  I headed  to my kitchen  to prepare a healthy meal for two, without a trip to the grocery store.  It began with a simple 3 step inventory of what I had on hand.

   First, I searched for protein. (Read why I’m a stickler for having 20-30 grams of protein per meal). Nothing left in my freezer; there was a can of tuna and a can of pinto beans in the pantry and a carton of eggs,  milk, cheese in the refrigerator.  Ok I can work with that.

2. Second, show me the  veggies?(remember, healthy meals are served with half the plate full of vegetables). I did have few frozen packages of vegetables  in the freezer and  half  head of kale (that was beginning to wilt) in the refrigerator .

3. Finally,  I looked  something to round out the meal,  carbohydrates, preferable whole grains, ( here’s what i found: brown rice, quinoa, and a day old half of a whole wheat baguette.)

After the rudimentary inventory, I picked items that were most perishable in each group:  the eggs, kale and baguette were winners, and that

 my friends, is how this breakfast for dinner meal came to be..

 40% daily value for calcium, 80% daily value for vitamin A, 70% daily value for vitamin C, 15% daily value for iron. This meal is low in carbs (14 grams per serving), so I was glad I had the baguette and I also  added a glass of orange juice  for a satisfying meal without leaving the house.  What tips to you have to get a healthy meal on the table with what you have on hand? 

Please see the links below to see how my colleagues are meeting the challenge of  making a meal with what’s on hand. Happy Spring! Sheet Pan Kale and Egg Bake

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Sheet Pan Kale and Egg Bake

Sheet pan kale and egg bake

High protein low carbohydrate breakfast.

  • Author: Diane Boyd
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes

Ingredients

  • 4 cups chopped kale
  • 1 tablespoon olive oil
  • 1/2 tablespoon lemon juice
  • 1/2 garlic clove, minced
  • 1/4 teaspoon sea salt
  • 4 extra large eggs
  • 2 ounces shredded Parmesan cheese
  • salt and pepper to taste

Instructions

  1. Preheat oven to 375 degrees F. Spray a sheet pan with cooking spray and set aside.
  2. Toss chopped kale with oil, lemon juice, garlic and salt. Massage with hands gently to coat. Spread kale on baking sheet.
  3. Make 4 holes in kale .
  4. Separate egg and place white inside of hole made in kale. Lay yolk on top of egg white. Repeat with remaining eggs.
  5. Place baking sheet in oven and bake until eggs are firm , about 5-10 minutes.
  6. Remove sheet pan from oven. Sprinkle with Parmesan cheese. Serve immediately.

Nutrition

  • Serving Size: 148 grams
  • Calories: 280 calories
  • Sugar: 2 grams
  • Sodium: 760 mg
  • Fat: 21 grams
  • Saturated Fat: 7 grams
  • Trans Fat: 0
  • Carbohydrates: 4 grams
  • Fiber: 1 gram
  • Protein: 20 grams
  • Cholesterol: 300 mg

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