Savory Chicken and Rice

Savory Chicken and Rice is a low-carb dish that combines tender chicken with a flavorful blend of herbs and spices, served over a bed of cauliflower rice. This healthy yet hearty meal is perfect for a satisfying supper without the extra carbs.

Savory Chicken and Rice
30 minutes
Difficulty: Easy
American
350 kcal

Ingredients

  • Chicken breast - 300 grams
  • Cauliflower - 400 grams
  • Olive oil - 2 tablespoons
  • Garlic - 3 cloves, minced
  • Onion - 1 small, diced
  • Bell pepper - 1 small, diced
  • Chicken broth - 250 milliliters
  • Dried thyme - 1 teaspoon
  • Paprika - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Parsley - 2 tablespoons, chopped

Steps

  1. Begin by preparing the cauliflower rice. Remove the leaves and stem from the cauliflower, then cut it into florets. Pulse the florets in a food processor until they resemble rice grains.
  2. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onion and bell pepper, sautéing for about 3-4 minutes until softened.
  3. Add the minced garlic to the skillet and cook for an additional 1 minute until fragrant.
  4. Season the chicken breast with salt, pepper, thyme, and paprika. Push the sautéed vegetables to the side of the skillet and add the chicken breast. Cook for about 5-6 minutes on each side until the chicken is browned and cooked through.
  5. Once the chicken is cooked, remove it from the skillet and set it aside. Pour in the chicken broth and bring it to a simmer.
  6. Add the cauliflower rice to the skillet and stir well, cooking for about 5-7 minutes until the cauliflower is tender and has absorbed some of the broth.
  7. Slice the chicken breast and serve it over the cauliflower rice. Drizzle with the remaining olive oil and garnish with chopped parsley.

Nutrition

  • Calories: 350
  • Protein: 46 g
  • Carbs: 10 g
  • Fiber: 4 g
  • Sugar: 3 g
  • Sodium: 700 mg
  • Cholesterol: 100 mg
  • Total Fat: 15 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 10 g
  • Water: 0.5 L

Health Benefits

  • High in protein to support muscle health.
  • Low in carbohydrates, making it suitable for low-carb diets.

Tags

AmericanLow CarbSupper