Heart-Healthy Cauliflower Chicken
Discover the perfect balance of wholesome ingredients and irresistible flavor with this Heart-Healthy Cauliflower Chicken recipe! Packed with lean protein from tender chicken breast and nutrient-rich vegetables like cauliflower, spinach, and cherry tomatoes, this dish is a nutritious and satisfying option for any meal. Lightly seasoned with zesty lemon, fragrant garlic, and aromatic thyme, every bite bursts with freshness. Cooking everything in one pan keeps preparation simple, while an oven-baked finish ensures the flavors meld beautifully. Whether you're focused on eating clean or just love a quick, delicious dinner, this low-sodium, veggie-packed recipe is a must-try for the health-conscious foodie.
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Recipe Information
Ingredients
- 1 lb Boneless, skinless chicken breasts
- 1 medium head Cauliflower
- 2 tbsp Olive oil
- 3 Garlic cloves, minced
- 0.5 cup Low-sodium chicken broth
- 1 Lemon, juice and zest
- 1 tbsp Fresh thyme leaves
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 1 cup Cherry tomatoes, halved
- 2 cups Spinach leaves
- 2 tbsp Fresh parsley, chopped
Instructions
Preheat your oven to 400°F (200°C).
Cut the chicken breasts into bite-sized pieces and season with salt and black pepper.
Break the cauliflower into small florets, washing them thoroughly under running water. Pat dry with a paper towel.
In a large oven-safe pan, heat olive oil over medium-high heat. Add the minced garlic and sauté until fragrant, about 1 minute.
Add the chicken pieces to the pan and brown them on all sides, approximately 5-6 minutes. Remove the chicken and set aside.
In the same pan, add the cauliflower florets, sautéing until they start to soften and brown lightly, around 4-5 minutes.
Return the chicken to the pan. Add the chicken broth, lemon juice and zest, and fresh thyme. Stir until well combined.
Transfer the pan to the preheated oven and bake for 10 minutes.
After 10 minutes, add the cherry tomatoes and spinach leaves to the pan, mixing gently. Continue to bake for an additional 5 minutes or until the spinach is wilted and everything is heated through.
Carefully remove the pan from the oven. Garnish with fresh parsley before serving.
Serve hot and enjoy your heart-healthy cauliflower chicken dish!
Nutrition Facts
Calories |
1214 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.8 g | 60% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 2300 mg | 100% | |
| Total Carbohydrate | 45.2 g | 16% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 16.2 g | ||
| Protein | 155.6 g | 311% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 296 mg | 23% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 3506 mg | 75% | |
*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.
