Fırın Tavuk Pilavı

Fırın Tavuk Pilavı is a delightful Turkish dish that combines tender oven-baked chicken with low-carb cauliflower rice, infused with aromatic spices. This comforting meal is perfect for those seeking a flavorful yet healthy alternative to traditional rice dishes.

Ingredients

• Chicken thighs - 400 grams
• Cauliflower - 1 medium head (about 600 grams)
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Red bell pepper - 1, diced
• Tomato paste - 1 tablespoon
• Chicken broth - 250 ml
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Preheat the oven to 200°C (400°F).
2. Cut the cauliflower into florets and pulse in a food processor until it resembles rice grains. Set aside.
3. In a large oven-safe skillet, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes.
4. Add the minced garlic and diced red bell pepper, cooking for an additional 2-3 minutes until softened.
5. Stir in the tomato paste, paprika, cumin, salt, and black pepper, cooking for 1 minute to release the spices' aromas.
6. Add the chicken thighs to the skillet, browning them for about 4-5 minutes on each side.
7. Pour in the chicken broth and bring to a simmer. Then, stir in the cauliflower rice, ensuring it is evenly distributed around the chicken.
8. Cover the skillet with a lid or aluminum foil and transfer it to the preheated oven.
9. Bake for 30-35 minutes, or until the chicken is cooked through and tender.
10. Remove from the oven and let it sit for a few minutes. Garnish with chopped parsley before serving.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 12 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 30 g
• Saturated Fat: 6 g
• Unsaturated Fat: 24 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle maintenance and repair.
• Low in carbs, making it suitable for low-carb diets.

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