Caulipower Chicken
Elevate your weeknight dinners with "Caulipower Chicken," a delicious and wholesome twist on classic baked chicken! This recipe features tender chicken breasts coated with a flavorful crust made from riced cauliflower, Parmesan, and mozzarella cheeses, infused with garlic, onion, and Italian seasoning for a burst of savory goodness. Perfect for low-carb or gluten-free eating, this dish offers a creative way to use nutrient-packed cauliflower while keeping things light and crispy. With a cook time of just 40 minutes and simple steps like a homemade cauliflower crust, it’s easy to create a meal that's as impressive as it is nourishing. Garnished with fresh parsley, this Caulipower Chicken is a standout dish that pairs beautifully with a side salad or roasted veggies. Whether you're meal prepping or hosting a cozy dinner, this recipe is sure to become a favorite in your kitchen!
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Recipe Information
Ingredients
- 4 pieces Chicken breasts
- 1 medium head Cauliflower
- 0.5 cups Parmesan cheese, grated
- 0.5 cups Mozzarella cheese, shredded
- 1 large Egg
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Italian seasoning
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Olive oil
- 2 tablespoons Fresh parsley, chopped
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Cut the cauliflower into florets and place them in a food processor. Pulse until it resembles rice-like granules.
Transfer the riced cauliflower to a microwave-safe bowl and microwave on high for 5 minutes. Let it cool slightly.
Place the cooled cauliflower rice in a clean kitchen towel and squeeze out as much moisture as possible.
In a large bowl, combine the drained cauliflower rice, parmesan cheese, mozzarella cheese, and one beaten egg. Mix well to form a dough-like consistency.
Add garlic powder, onion powder, Italian seasoning, salt, and pepper to the cauliflower mixture and stir until well distributed.
Place each chicken breast between two pieces of plastic wrap and pound to an even thickness using a meat mallet.
Brush the chicken breasts with olive oil on both sides and lay them on the prepared baking sheet.
Press a thin layer of the cauliflower mixture onto each chicken breast, ensuring it adheres well.
Bake in the preheated oven for 25-30 minutes or until the chicken is cooked through and the cauliflower crust is golden brown.
For a crispier crust, broil for an additional 2-3 minutes, keeping a close watch to prevent burning.
Remove from the oven and let rest for a few minutes. Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
510 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.0 g | 27% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 212 mg | 71% | |
| Sodium | 1003 mg | 44% | |
| Total Carbohydrate | 13.8 g | 5% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 4.9 g | ||
| Protein | 67.9 g | 136% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 303 mg | 23% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1211 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
