Side Dishes Vegetable Side Dishes Healthy Cauliflower Side Dish Recipes Healthy Roasted Cauliflower Recipes Curried Cauliflower Steaks with Red Rice & Tzatziki 4.8 (6) 3 Reviews Gone are the days when your rice choices were limited to white and brown. In this healthy vegetarian dinner recipe, the aromatic flavor of red rice or brown basmati jibes deliciously with fragrant curry powder. Because you need 2 whole heads of cauliflower to get 4 cauliflower steaks, you'll have leftover cauliflower florets to use up. Roast the florets alongside the steaks, then toss them with some chickpeas and tzatziki sauce for a healthy lunch (see Tip, below). By Karen Ansel, M.S., RDN Karen Ansel, M.S., RDN Karen Ansel, M.S., RDN, is a nutritionist, journalist and author. In her 20-plus years of experience, she has written hundreds of health-focused articles about food, nutrition, fitness and wellness. Her work has appeared in EatingWell, Women's Health, Weight Watchers, Men's Health, Shape, Woman's Day, Prevention, Fitbit and other publications and websites. EatingWell's Editorial Guidelines Updated on April 18, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Rate PRINT Share Trending Videos Close this video player Prep Time: 30 mins Additional Time: 30 mins Total Time: 1 hr Servings: 4 Yield: 4 servings Nutrition Profile: Diabetes-Appropriate Nut-Free Healthy Aging Low-Sodium Low Added Sugar Soy-Free Heart-Healthy Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients Tzatziki ¾ cup nonfat plain Greek yogurt ¼ cup sour cream 1 tablespoon lemon juice 1 clove garlic, minced ½ teaspoon kosher salt ½ medium cucumber, seeded and grated Rice & Cauliflower Steaks 1 cup red rice or brown basmati rice ⅓ cup extra-virgin olive oil 1 tablespoon lemon juice 2 teaspoons curry powder ½ teaspoon kosher salt 2 medium heads cauliflower 2 tablespoons chopped fresh cilantro Directions To prepare tzatziki: Whisk yogurt, sour cream, lemon juice, garlic and salt in a medium bowl until smooth. Fold in cucumber. Refrigerate. To prepare rice & cauliflower: Preheat oven to 450 degrees F. Line a large rimmed baking sheet with foil. Prepare rice according to package directions. Keep warm. Meanwhile, whisk oil, lemon juice, curry powder and salt in a small bowl. Remove any outer leaves from cauliflower, but keep stems intact. Place on a cutting board, stem-side down. Using a large chef's knife, cut two 1-inch-thick slices from the center of each head to make 4 cauliflower "steaks." Cut enough of the remaining cauliflower into 3/4-inch florets to get 4 cups. Place the steaks and florets in a single layer on the prepared baking sheet. Brush both sides with the curry mixture. Roast, gently turning halfway through, until the florets are lightly browned and the cauliflower-steak stems are tender, 30 to 35 minutes. Refrigerate the florets and 6 tablespoons tzatziki for another use (see Tip, below). Divide the rice among 4 plates and top each portion with a cauliflower steak, 1/4 cup tzatziki and a sprinkle of cilantro. Tips To make ahead: Refrigerate tzatziki (Step 1) for up to 5 days; refrigerate roasted cauliflower florets for up to 3 days. Tips: Turn leftovers into a Curried Cauliflower Salad for lunch: Combine 6 Tbsp. leftover tzatziki with 1 sliced scallion and 1/2 tsp. curry powder. Chop the reserved roasted cauliflower florets; stir into the sauce with 1/3 cup diced cucumber and 1/4 cup rinsed canned chickpeas. Serve garnished with cilantro, with a 6-inch whole-wheat pita. Originally appeared: EatingWell Magazine, January/February 2017 Rate It Print Nutrition Facts (per serving) 410 Calories 21g Fat 49g Carbs 10g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 3/4 cup rice, 1 cauliflower steak & 1/4 cup tzatziki each Calories 410 % Daily Value * Total Carbohydrate 49g 18% Dietary Fiber 7g 24% Total Sugars 5g Protein 10g 21% Total Fat 21g 27% Saturated Fat 4g 20% Cholesterol 6mg 2% Vitamin A 101IU 2% Vitamin C 92mg 103% Folate 113mcg 28% Sodium 317mg 14% Calcium 95mg 7% Iron 1mg 7% Magnesium 98mg 23% Potassium 657mg 14% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved