When you want to feed your family a protein-rich, high fibre dinner, swap out starchy rice for this roasted chicken and cauliflower rice with extra nutrition.
Why we love this healthy dinner recipe
It won’t spike your blood sugar like white rice would. This is important for maintaining mood, focus, satiety and a healthy weight
A great source of lean and plant-based protein from chicken and green peas
An excellent source of fibre from all the veggies
A source of healthy fats from coconut milk
Dairy and grain-free for those with food sensitivities or inflammation
Comes together really quickly. You can get the cauliflower rice finished in the time it takes to roast the chicken
Key ingredients you will need
- Oils: coconut oil and olive oil for frying and roasting
- Veggies: zucchini, red bell pepper, frozen or canned peas, cauliflower rice (we bought prepared cauliflower rice but you can trim off the stem from a head of cauliflower and pulse it in a food processor until you get small pieces that resemble rice)
- Canned coconut milk: We like the premium coconut milk. You will only use 1/2 a can, so stir it before using to make sure you get all the good coconut fat mixed in
- Lime juice, plus wedges for serving
- Cilantro or parsley for garnish
- Red pepper flakes: Give some heat to this dish. Omit if you don’t like it spicy
- Chicken breasts
- Italian seasoning
Equipment you will need
A food processor to pulse the cauliflower into rice. If you don’t have one, you can finely chop it with a knife
Sheetpan or dish for roasting chicken breasts
Frying pan
How to make this recipe
Preheat the oven to 400F. Drizzle the chicken breast with olive oil and Italian seasoning and roast in a small oven-safe dish for 30 minutes. Slice into thin strips and set aside
While the chicken is roasting, prepare the cauliflower rice if making from scratch by cutting off the stem and leaves. Chop it loosely and pulse it in a food processor a few times until the pieces resemble grains of rice. Set aside
Heat coconut oil in a deep frying pan. Add in diced zucchini, slice mushrooms, sliced red bell pepper, peas, and riced cauliflower. Stir occasionally while the veggies cook until slightly tender
Add in salt, red pepper flakes, 1/2 can of coconut milk (stirred so you get some of the good fat), and juice from 1 lime
Let simmer for 10 minutes until some of the moisture evaporates. Spoon onto 2 plates, along with the roasted and sliced chicken, garnish with fresh cilantro or parsley, and lime wedges
Other ingredients to try with this recipe
For protein: Try prawns, scallops, shiitake, oyster mushrooms, or serve with a side of salmon
For veggies: Try broccoli, yellow/orange/green bell peppers (unless autoimmune), eggplant (omit if autoimmune) carrots, onion
Roasted Chicken and Cauliflower Rice with Extra Nutrition
Description
When you want to feed your family a protein-rich, high fibre dinner, swap out starchy rice for this roasted chicken and cauliflower rice with extra nutrition.
Ingredients
Instructions
- Preheat the oven to 400F. Drizzle the chicken breast with olive oil and Italian seasoning and roast in a small oven-safe dish for 30 minutes. Slice into thin strips and set aside
- While the chicken is roasting, prepare the cauliflower rice if making from scratch by cutting off the stem and leaves. Chop it loosely and pulse it in a food processor a few times until the pieces resemble grains of rice. Set aside
- Heat coconut oil on low-medium heat in a deep frying pan. Add in diced zucchini, sliced mushrooms, sliced red bell pepper, peas, and riced cauliflower. Stir occasionally while the veggies cook until slightly tender
- Add in salt, red pepper flakes, 1/2 can of coconut milk (stirred so you get some of the good fat), and juice from 1 lime
- Let simmer for 10 minutes until some of the moisture evaporates. Spoon onto 2 plates, along with the roasted and sliced chicken, garnish with fresh cilantro or parsley, and lime wedges
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