United Dairy Industry of Michigan
  • About
  • Producers
    • Dairy Talk Webinars
    • Board Mentor Program
    • About UDIM
    • Dairy Promotion Grant Program
      • Grant Application
      • Grant Tips
      • Grant FAQ
      • Grant Photo Examples
      • Dairy Promotion Grant Guidelines
    • Promotion Updates from UDIM
    • Submit Materials Order Online
  • Contact
twitter iconinstagram icon
  • Food &
    Nutrition
  • Sports
    Nutrition
  • Health
    Professionals
  • Schools &
    Educators
    • Coaches
    • Educators
      • Nutrition Education
      • Breakfast and a Book
      • On the Farm STEM Immersion
      • Virtual Farm Tour
    • School Grant Programs
      • The NEW High School Chocolate Milk Grant
      • Moolah for Schools
      • Fuel Up Grants
    • Food Service Directors
      • Dairy and School Meals
        • School Food Service Equipment
      • Behind the Kitchen
        • Continuing Education for Staff
        • School Meal Recipes
        • Food Safety
      • Marketing & Promoting School Meals
        • Better with Breakfast
        • Hot Chocolate in School
        • Lattes in School
        • Milk, it’s spot on.
        • Performance Packs in School
        • Smoothies In School
        • Summer Feeding
      • Michigan Food Heroes
  • Dairy
    Farming
    • Dairy’s Contribution to Sustainable Nutrition
    • The Journey of Milk
    • Day in the Life of a Michigan Dairy Farm Family
    • Meet Our Dairy Farm Families
      • Meet MI Farm Families
        • Farm Family Fun Facts
    • Michigan Dairy Facts
  • Blog
  • Recipes
  • Food &
    Nutrition
  • Sports
    Nutrition
  • Health
    Professionals
  • Schools &
    Educators
    • Coaches
    • Educators
      • Nutrition Education
      • Breakfast and a Book
      • On the Farm STEM Immersion
      • Virtual Farm Tour
    • School Grant Programs
      • The NEW High School Chocolate Milk Grant
      • Moolah for Schools
      • Fuel Up Grants
    • Food Service Directors
      • Dairy and School Meals
        • School Food Service Equipment
      • Behind the Kitchen
        • Continuing Education for Staff
        • School Meal Recipes
        • Food Safety
      • Marketing & Promoting School Meals
        • Better with Breakfast
        • Hot Chocolate in School
        • Lattes in School
        • Milk, it’s spot on.
        • Performance Packs in School
        • Smoothies In School
        • Summer Feeding
      • Michigan Food Heroes
  • Dairy
    Farming
    • Dairy’s Contribution to Sustainable Nutrition
    • The Journey of Milk
    • Day in the Life of a Michigan Dairy Farm Family
    • Meet Our Dairy Farm Families
      • Meet MI Farm Families
        • Farm Family Fun Facts
    • Michigan Dairy Facts
  • Blog
  • Recipes

Home > Recipes > Cauliflower “Risotto” with Shrimp and Peas

Return to all Recipes

Cauliflower "Risotto" with Shrimp and Peas

This dish is a satisfying mash-up of two comfort food classics--cauliflower with cheese sauce and risotto with shrimp and peas--that makes for a healthy, comforting skillet dinner.
Votes: 15
Rating: 4.13
You:
Rate this recipe!
(15) | Leave A Reply
Recipe by Ellie Krieger, Dietitian of Ellie Krieger
Servings:
4
Prep Time:
30 min.
Cook Time:
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1/2 cup chopped shallot
  • 3 cups cauliflower rice
  • 1/4 teaspoon salt, plus additional to taste
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons, plus 1 teaspoon, all-purpose flour
  • 1 3/4 cups milk, 1% low-fat
  • 3/4 cup cheese, freshly grated Parmesan - divided
  • 1 pound medium shrimp (26-30 count per pound), cleaned and tails removed
  • 1 1/2 cups fresh or frozen peas
  • 2 tablespoons fresh basil leaves, cut into ribbons

Nutrition Information

Serving size: 1 1/4 cups
Calories: 360
Carbohydrate: 26g (9%)
Protein: 36g (72%)
Total Fat: 13g (20%)
Saturated Fat: 4.5g (23%)
Cholesterol: 200mg (67%)
Sodium: 680mg (28%)
Dietary Fiber: 5g (20%)
Calcium: 30%

*These values are approximate. Per serving, based on a 2,000 Calorie diet.

Instructions

In large, nonstick skillet over medium heat, heat oil. Add shallot and cook until softened, 2 minutes. Stir in cauliflower rice, 1/4 teaspoon salt and pepper; cook 2 minutes.

Sprinkle flour over cauliflower and stir to incorporate then add milk and cook, stirring occasionally, until it comes to gentle boil. Stir in 1/2 cup Parmesan cheese until incorporated then add shrimp and peas.

Return to simmer. Continue cooking, stirring occasionally, until shrimp are pink and no longer translucent, and sauce has thickened, about 5 minutes. Season with additional salt, to taste, then garnish with basil and remaining Parmesan cheese.

No Reviews

Leave A Reply Cancel reply

Your email address will not be published. Required fields are marked *

More recipe ideas
Prep Time
15 min.
Cook Time
20 min.
Votes: 33
Rating: 3.67
You:
Rate this recipe!
(15)

Broccoli Cheddar Skillet Strata

Prep Time
30 min.
Cook Time
Votes: 16
Rating: 3.88
You:
Rate this recipe!
(15)

Mushroom Stroganoff Soup

Prep Time
10 min.
Cook Time
15 min.
Votes: 8
Rating: 3.38
You:
Rate this recipe!
(15)

Maple Pecan Dessert Pancake

You May Also Be Interested In

The Dairy Community Helps to Tackle Food Insecurity

Posted: September 26, 2023

Editor’s Note: This article was originally written and published on usdairy.com. 

We care deeply about our communities and the health and wellbeing of our nation. The dairy community has made significant contributions to child health and wellness and continues to address…

0 comments

Celebrate Hispanic Heritage Month with Dairy 

Posted: September 22, 2023

September 15 through October 15 marks National Hispanic Heritage Month in the United States. Here at the United Dairy Industry of Michigan, we can’t think of a better way to celebrate the month than to cook and enjoy some of…

0 comments

Is It Okay To Eat Cheese?

Posted: August 7, 2023

It tastes rich, sharp, pungent, mild, buttery and/or salty. Its texture may be crumbly, smooth, creamy, oozy and/or gooey. What am I talking about? Cheese! The enticing flavors, textures and satiating qualities make it irresistible to billions of cheese lovers…

0 comments
Back to Top
Milk Means More logo
2163 Jolly Road
Okemos, Michigan 48864 517-349-8923

Receive nutrition tips, dairy fun facts, fresh recipes and more delivered to your inbox!

  • Dairy Farming
  • Food & Nutrition
  • Recipes
  • Blog
  • For Dairy Producers
  • Schools
  • Sports Nutrition
  • Health Professionals
  • About UDIM
  • Contact

© 2023 UDIM. All Rights Reserved.

  • Sitemap
  • Privacy Policy