Cheesy Skillet Chicken and Cauliflower Rice
- Level: Easy
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 4 servings
- Calories
- 595
- Total Fat
- 22
- Saturated Fat
- 6
- Carbohydrates
- 40
- Dietary Fiber
- 11
- Sugar
- 8
- Protein
- 62
- Cholesterol
- 140
- Sodium
- 1437
- Total: 1 hr 10 min
- Active: 45 min
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
Directions
- 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.