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Sliced seared chicken breast served over a bowl of creamy spinach and parmesan cauliflower rice.

Garlic Parmesan Chicken & Cauliflower Rice

A massive, comforting bowl of pan-seared chicken breast over a bed of savory, cheese-infused cauliflower rice that tastes like risotto.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner
Cuisine Italian
Servings 2
Calories 260 kcal

Equipment

  • 1 Large Non-Stick Skillet
  • 1 Meat Mallet To pound the chicken to an even thickness
  • 1 Spatula

Ingredients
  

  • 10 oz Chicken Breast | Boneless/skinless pounded to 1/2 inch thickness
  • 1 tsp Olive oil extra virgin
  • 3 cloves Garlic Minced
  • 2 cups Cauliflower rice Frozen or fresh
  • 1/4 cup Chicken broth Low sodium
  • 2 tbsp Grated Parmesan cheese
  • 1 cup Spinach Fresh
  • 1/2 tsp Italian seasoning
  • 1/4 tsp Salt and Black Pepper

Instructions
 

Cooking the Chicken

  • Season the pounded chicken breasts on both sides with the Italian seasoning, salt, and black pepper.
  • Heat the olive oil in the skillet over medium-high heat.
  • Add the chicken breasts. Cook for 5-6 minutes per side until golden brown and the internal temperature reaches 165°F (74°C).
  • Remove the chicken from the skillet and let it rest on a cutting board.
    Cauliflower rice cooking in a skillet with spinach and parmesan cheese showing a thick, creamy texture.

Preparing the Cauliflower “Risotto”

  • Lower the heat to medium in the exact same skillet. Add the minced garlic and sauté for 30 seconds until fragrant.
  • Add the cauliflower rice and chicken broth. Cook for 4-5 minutes, stirring occasionally, until the cauliflower turns tender and the liquid evaporates.
  • Stir in the fresh spinach and cook for 1 minute until wilted.
  • Remove the skillet from the heat and aggressively stir in the grated Parmesan cheese until melted and creamy.
  • Slice the rested chicken breasts and serve immediately over the cauliflower rice.

Notes

  1. Macros: Calories: 260 kcal | Protein: 35g | Carbs: 9g | Fat: 8g (Per Serving)
  2. Moisture Control: Microwave frozen cauliflower rice first and squeeze out the excess water in a paper towel to avoid a soggy dish.
  3. Thickening: Stir in 1 tablespoon of low-fat cream cheese at the same time as the Parmesan for a creamier texture.
  4. Protein Sizing: (Ed. note: chicken breasts shrink during cooking, so weigh your portions after cooking for accurate tracking.) 10 oz of raw chicken will yield roughly 7.5 oz of cooked meat.
  5. Volume Eating: You can easily double the cauliflower rice and spinach in this recipe. Vegetables add almost zero calories but physically fill your stomach, promoting intense satiety.
  6. Reheating: Store in an airtight container for up to 4 days and microwave for 2 minutes with a damp paper towel over the top to retain moisture.
Keyword cauliflower rice, chicken breast, macro friendly