Thoughts and ideas from Dr. Sheila Hughes Weight Loss & Wellness
Cauliflower Risotto
November 21, 2018 at 9:30 AM
by Orange5Life

Cauliflower is low in calories yet high in vitamins and minerals. One cup contains only 25 calories and has 3 grams of fiber!

Why is cauliflower good for weight loss? Consuming lots of water dense low calorie foods is associated with effective weight loss. Cauliflower is about 92% water.

We also like some of the new colored Cauliflowers for this recipe. Orange, Purple & Green Cauliflower (aka Broccoflower) will also work for this recipe. Pairing this with our Roasted Chicken recipe makes for an easy weeknight or weekend dinner.

Serves 4


  • 1 Head Cauliflower, broken into florets
  • 2 Tbsp EVOO (Extra Virgin Olive Oil)
  • 3 Cloves Garlic, thinly sliced
  • 1 Cup Vegetable Broth (More if necessary)
  • 3 Tbsp Grated Parmesan
  • 2 Tbsp Chopped Chives
  • Salt & Pepper to Taste


  1. In a food processor, pulse the cauliflower florets 8 to 10 times, until it resembles small grains of rice.
  2. Heat the olive oil in a large skillet over medium heat. Add the garlic and sweat until translucent, about 4 minutes.
  3. Add the cauliflower and vegetable stock and cook until the cauliflower is softened and enough liquid has evaporated to make the mixture creamy, about 10 minutes.
  4. Stir in the Parmesan and let sit 5 minutes to thicken. Finish by stirring in the chives.

If you are on the Weight Loss Program with Dr. Sheila Hughes we suggest having this with 3-4 ounces of lean protein for a perfect size lunch or dinner. Roast Chicken, Grilled Salmon or Scallops would be a great choice.  For a little kick of flavor adding in a bit of wasabi can be fun!