Cauliflower-Broccoli Rice

Vitamins C, E, and K and folate optimize your baby’s cell, brain, and nervous system development.

MAKES ABOUT 6 CUPS

AN awesome vitamin-filled alternative to rice, with zero carbs (created, in part, for our wonderful moms managing diabetes during pregnancy). This side dish goes with everything, and it’s simple to make—but you do need a food processor, unless you can find ready-cut cauliflower rice in your produce section. The term chopped-up in the ingredients list refers to large bits of cauliflower and broccoli, about the size of granola. Gluten-free? Use gluten-free bread to make the crumbs or omit them. If seeds are not your thing, skip them, or add pine nuts or any other nuts instead.

6 tablespoons olive oil

1 cup “crumbled” bread crumbs (from 2 slices of dairy-free white bread, ideally slightly stale)

3½ cups chopped-up cauliflower florets (from about 1 pound of florets; see headnote)

3 cups chopped-up broccoli florets (from about 12 ounces of florets; see headnote)

1 garlic clove, minced

Zest and juice of 1 lemon

¼ cup sunflower seeds

Salt and freshly ground black pepper

¼ chopped fresh parsley

• Heat 3 tablespoons of the olive oil in a very large skillet over medium-high heat. Add the bread crumbs and sauté, stirring occasionally, for 2 minutes, or until golden brown. Transfer to a bowl; set aside. Do not rinse the skillet.

• Return the skillet to medium-high heat. Add the remaining 3 tablespoons of olive oil. When hot, add the cauliflower and broccoli and sauté, stirring occasionally, for 6 minutes, or until al dente and slightly golden. Push to one side, add the garlic, lemon zest and juice, and sunflower seeds, and sauté for 1 minute. Then, mix together the contents of the skillet, add salt and pepper to taste, and sauté for one more minute.

• Transfer to a large serving dish. Sprinkle with the bread crumbs and parsley and serve.

Meal ideas

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (Steak on the Grill, here)

• Green salad

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (above)

• Green salad

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

1 cup cauliflower rice: Calories: 213 cals; Protein: 5 g; Carbohydrates: 12 g; Fat: 17 g; Fiber: 3 g; Sodium: 90 mg; Vitamin C: 72 mg; Vitamin E: 5 mg; Vitamin K: 105 mcg; Folate: 99 mcg; Copper: 0.3 mg; 1 CARB