AARP AARP States New Jersey Health & Wellbeing

Check out Chef Ronaldo's Healthy Recipe: Cauliflower “Chicken and Rice”




Cauliflower “Chicken and Rice”

A take on a classic and one of my favorite dishes to eat when I was a kid, but we are substituting cauliflower for the rice. This dish has everything you need, a great variety of plant based foods, a great source of lean protein, and all backed up with great flavors. Enjoy making this dish any time of the week, I also love to make it for meal prep. Enjoy!

Prep time: 20 minutes

Cooking time: 20 minutes

Serves: 4 people

Serving Size: 1.5 cups


  • 1 Cauliflower Head (grated)
  • 2 chicken breasts (cut into small cubes)
  • ½ cup Broccoli Florets
  • ½ cup Sliced mushrooms
  • ½ cup Peas
  • ½ cup Yellow corn
  • ½ cup Asparagus cut at a angle
  • ¼ cup chopped Red pepper
  • ½ cup chopped White onion
  • 1 teaspoon fresh Oregano
  • ½ teaspoon Cumin powder
  • 1 teaspoon Garlic powder
  • ¼ teaspoon dry Rosemary
  • 1 tablespoon olive oil
  • Salt to taste
  • Pepper to taste
  • Fresh Cilantro (garnish)
  • Fresh Parsley (garnish)


  1. Pre-heat skillet or wok over a medium flame, add olive oil.
  2. Add chicken, brown off all sides.
  3. Add Broccoli Florets, Sliced mushrooms, Peas, Yellow corn, Asparagus, Red pepper, White onion, and Oregano
  4. Mix ingredients well making sure they cook evenly, after a few minutes add the Cumin, Garlic, Rosemary, Salt to taste, Pepper to taste, and mix again.
  5. For this dish you will have to stay near it and mix occasionally so all the ingredients are cooked evenly.
  6. 6. Once done, serve dish into a bowl and garnish with
About AARP New Jersey
Contact information and more from your state office. Learn what we are doing to champion social change and help you live your best life.