Description
Herbed chicken with roasted cauliflower rice brings together tender, seasoned chicken alongside crispy roasted cauliflower rice that tastes so much better than you’d expect. Your dinner table gets a satisfying, wholesome meal that comes together quickly and leaves you feeling genuinely good about what you’re serving.
Ingredients
Scale
Protein:
- 4 boneless, skinless chicken breasts
Vegetables:
- 1 medium head of cauliflower (about 2 pounds)
- 4 cloves garlic, minced
Seasonings and Liquids:
- 4 tablespoons olive oil (divided)
- 2 teaspoons fresh thyme, chopped
- 2 teaspoons fresh rosemary, chopped
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
- salt and pepper to taste
Instructions
- Chop your cauliflower head into florets and pulse them in a food processor until the texture resembles grains of rice, then set the mixture aside.
- Combine 2 tablespoons of olive oil with 4 minced garlic cloves, 2 teaspoons fresh thyme, 2 teaspoons fresh rosemary, 2 tablespoons fresh parsley, 2 tablespoons lemon juice, salt, and pepper in a small bowl.
- Rub the herb mixture all over your 4 chicken breasts, coating them evenly on both sides.
- Heat the remaining 2 tablespoons olive oil in a skillet to medium-high heat, then place your chicken breasts in the pan and cook for 6 to 7 minutes on the first side until golden brown.
- Flip each chicken breast and cook for another 6 to 7 minutes until the internal temperature reaches 165 degrees Fahrenheit and the meat is no longer pink inside.
- Transfer your cooked chicken to a plate and tent it with foil to keep it warm while you finish the cauliflower.
- Add your processed cauliflower rice to the same skillet at medium-high heat and sauté for 5 to 7 minutes, stirring occasionally, until the florets turn tender and develop light golden edges.
- Season your cauliflower rice with salt and pepper to your taste.
- Divide the cauliflower rice among your serving plates, then slice each chicken breast and arrange the pieces on top of the grain mixture.
- Finish your plates with an extra sprinkle of fresh parsley or thyme if you like added herbal flavor.
Notes
- Don’t let your cauliflower rice get mushy by keeping the heat at medium-high and stirring it frequently so each piece toasts evenly instead of steaming.
- Your chicken breasts cook faster and more evenly when you pound them to about three-quarters of an inch thick before seasoning and cooking.
- Make the herb mixture ahead of time and let it sit in the refrigerator for a few hours so the flavors blend together and soak deeper into the chicken.
- For a dairy-free or paleo version, this recipe works perfectly as written, but if your family prefers grains, swap the cauliflower rice for regular brown rice and add an extra minute to the cooking time.
- Prep Time: 10 minutes
- Cook Time: 12-14 minutes
- Category: Roasted Chicken
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 280 kcal
- Sugar: 2 g
- Sodium: 150 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 3 g
- Protein: 35 g
- Cholesterol: 85 mg