Skip to main content

Creamy Cauliflower Tuna on Rice

A comfort-food favorite made healthy with creamy cauliflower sauce. Easy, kid-friendly and delicious!

Total Time

Servings

Ingredients

  • 5 oz. Chicken of the Sea┬« Tuna or Pink Salmon, drained
  • 2 Tablespoons olive oil
  • 1/2 cup chopped shallot
  • 2 cloves garlic, minced
  • 1 1/2 pounds cauliflower florets (about 1 large head of cauliflower)
  • 1 quart chicken stock
  • 1/4 teaspoon salt
  • 1/4 cup raw cashews
  • For serving: 2 cups cooked brown rice and 1 cup cooked peas

Nutrition Facts

calories
443
total fat
16.7g
saturated fat
3.1g
trans fat
0g
cholesterol
37mg
sodium
685mg
total carbohydrates
52g
fiber
8g
total sugars
12g
protein
24g
vitamin d
34%
calcium
18%
iron
18%
potassium
25%

Instructions

  1. In a large saucepan set over medium heat, add the olive oil. Add the shallot and garlic and cook until softened, about 5-6 minutes.
  2. Add the cauliflower florets, chicken stock, salt, and cashews and bring to a simmer. Cover and simmer until the cauliflower is fork tender, about 10-12 minutes.
  3. Transfer the cauliflower and chicken stock mixture to a blender. Carefully blend until completely smooth.
  4. Pour back into the pan and add the drained tuna or salmon.
  5. Season with salt and pepper to taste. Serve over hot cooked rice with peas. Enjoy!

Nutrition Facts

calories
443
total fat
16.7g
saturated fat
3.1g
trans fat
0g
cholesterol
37mg
sodium
685mg
total carbohydrates
52g
fiber
8g
total sugars
12g
protein
24g
vitamin d
34%
calcium
18%
iron
18%
potassium
25%
Share

Or copy link