Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Course: Dinner, Lunch
Cuisine: International
Diet: EggFree, Gluten Free
Dietary Requirements: Gluten Free, GlutenFreeDiet, Nut-Free, Pescatarian, Pregnancy-Safe, Vegetarian
Author: 28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)


  • 150 g cauliflower rice Birds Eye
  • 1 tablespoon extra-virgin olive oil
  • 1/4 brown onion diced
  • 1 clove garlic minced
  • 1 cup mushrooms sliced
  • 2 tablespoons vegetable stock
  • 1 tablespoon parmesan cheese finely grated
  • 2 tablespoons fresh parsley finely chopped


  • Place frozen Birds Eye Cauliflower Rice in a microwave safe dish. Cook uncovered on HIGH for 5 minutes, stirring halfway. Remove excess moisture from Cauliflower Rice by firmly pressing in a sieve. Alternatively, place in a clean chux or tea towel, twist and squeeze.
  • Heat olive oil in a fry pan over medium heat and sauté onion, garlic and mushrooms until softened.
  • Add cooked cauliflower rice to the pan and pour over the vegetable stock. Stir, cover and simmer for 5 minutes.
  • Remove the lid, stir through the parmesan cheese until melted. Transfer to a bowl and garnish with parsley.
Nutrition Facts
Mushroom & Cauliflower Rice Risotto
Amount Per Serving
Calories 266.5 Calories from Fat 202
% Daily Value*
Fat 22.4g34%
Saturated Fat 5g31%
Carbohydrates 4.6g2%
Fiber 5.8g24%
Sugar 3.7g4%
Protein 8.3g17%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.