Best 2 Easy Skillet Chicken Riced Cauliflower Recipes

CHICKEN & SPANISH CAULIFLOWER "RICE"

Chicken & Spanish Cauliflower

I learned about the paleo diet from some friends who now have tons of energy and are super fit. Since then, I've changed my eating habits, too. Everyone from my dad to my little nephew loves this chicken in Spanish cauliflower rice. -Megan Schmoldt, Westminster, Colorado

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 12

Ingredients

1 large head cauliflower
1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
1/2 teaspoon salt
1/2 teaspoon pepper
1 tablespoon canola oil
1 medium green pepper, chopped
1 small onion, chopped
1 garlic clove, minced
1/2 cup tomato juice
1/4 teaspoon ground cumin
1/4 cup chopped fresh cilantro
1 tablespoon lime juice

Steps:

Core and cut cauliflower into 1-in. pieces. In batches, pulse cauliflower in a food processor until it resembles rice (do not overprocess)., Toss chicken with salt and pepper. In a large skillet, heat oil over medium-high heat; saute chicken until lightly browned, about 5 minutes. Add green pepper, onion and garlic; cook and stir 3 minutes., Stir in tomato juice and cumin; bring to a boil. Add cauliflower; cook, covered, over medium heat until cauliflower is tender, 7-10 minutes, stirring occasionally. Stir in cilantro and lime juice.

Nutrition Facts : Calories 227 calories, Fat 7g fat (1g saturated fat), Cholesterol 63mg cholesterol, Sodium 492mg sodium, Carbohydrate 15g carbohydrate (6g sugars, Fiber 5g fiber), Protein 28g protein. Diabetic Exchanges

CHEESY SKILLET CHICKEN AND CAULIFLOWER RICE

Cheesy Skillet Chicken and Cauliflower Rice image

This cheesy chicken and cauliflower rice skillet bake is a healthier (and gluten free!) version of the classic casserole, jam-packed with vegetables while still boasting the flavors you know and love. The usual condensed soup is swapped out for low-fat Greek yogurt, and riced cauliflower subs in for the typical grain. The whole thing is topped off with reduced-fat sharp Cheddar for a rich, melty finish.

Provided by Food Network Kitchen

Time 1h10m

Yield 4 servings

Number Of Ingredients 12

Ingredients

Juice of 1 lemon
3/4 cup plain low-fat Greek yogurt
3 tablespoons olive oil
2 cloves garlic, minced
Kosher salt and freshly ground black pepper
2 boneless, skinless chicken breasts (about 1 1/2 pounds)
1 medium onion, diced
1/4 cup grated Parmesan
Two 10-ounce bags frozen riced cauliflower
One 14.5-ounce can navy beans, drained and rinsed
One 10-ounce bag frozen broccoli florets
1 cup shredded reduced-fat sharp Cheddar

Steps:

Preheat the oven to 425 degrees F.
Whisk the lemon juice, 1/4 cup of the yogurt, 1 tablespoon of the olive oil, half of the garlic, 1 teaspoon salt and a few grinds of pepper in a medium bowl until smooth. Place the chicken breasts on a cutting board. Pressing down on each breast firmly with your hand, cut it in half horizontally like a bagel, so you have 4 equal pieces. Add the chicken to the bowl and toss to coat. Let sit for 15 minutes.
Heat the remaining 2 tablespoons olive oil in a large skillet over medium-low heat. Let the marinade drip off the chicken, then add the chicken to the skillet. Cook, untouched, until golden brown on the bottom and no longer sticking to the skillet, 6 to 7 minutes. Flip the chicken and continue to cook until it releases easily from the skillet, 3 to 4 minutes more. Transfer to a plate and set aside.
Add the onion to the skillet and cook, stirring occasionally and scraping up any brown bits from the bottom of the pan, until softened and translucent, about 7 minutes. Add the remaining garlic and cook, stirring, until fragrant, about 1 minute. Gently fold in the Parmesan, riced cauliflower, beans, broccoli, 1/2 cup of the Cheddar, remaining 1/2 cup yogurt, 1 teaspoon salt and a few grinds of pepper. Transfer the chicken and any juices back to the skillet and sprinkle the remaining 1/2 cup Cheddar over the top. Bake until the cheese has melted, the chicken is cooked through and the vegetables are warm, 8 to 10 minutes. Let cool slightly before serving.

Tips:

Use fresh cauliflower: Fresh cauliflower has a better flavor and texture than frozen cauliflower.
Grate the cauliflower finely: This will help it cook evenly.
Don't overcrowd the skillet: If you overcrowd the skillet, the cauliflower will steam instead of brown.
Cook the cauliflower in batches: If you have a lot of cauliflower, cook it in batches so that it doesn't overcrowd the skillet.
Season the cauliflower well: Salt, pepper, and garlic powder are all good options.
Don't overcook the cauliflower: Cauliflower should be tender but still have a little bit of crunch.
Add the chicken when the cauliflower is almost done cooking: This will help prevent the chicken from overcooking.
Use a variety of vegetables: This will add flavor and color to the dish.
Serve the skillet chicken and riced cauliflower with your favorite sides: Some good options include mashed potatoes, rice, or roasted vegetables.

Conclusion:

Skillet chicken and riced cauliflower is a healthy and flavorful dish that is perfect for a weeknight meal. It is easy to make and can be tailored to your liking. With a few simple ingredients, you can create a delicious and satisfying meal that the whole family will enjoy.