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Mediterranean Cauliflower Rice

Mediterranean Cauliflower Rice: Healthy, Flavor-Packed Delight

Discover the Mediterranean Cauliflower Rice, a healthy, low-carb dish combining flavors and colors. Perfect for weeknight dinners!
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound Chicken breasts Use boneless, skinless chicken thighs as an alternative.
For the Vegetables
  • 1 medium Red onion Substitute with yellow onion if needed.
  • 1 medium Red bell pepper Can be swapped for green bell pepper.
  • 3 cloves Garlic cloves Minced; fresh garlic is preferable.
  • 1 medium Zucchini Can replace with yellow squash.
  • 1 cup Cherry tomatoes Replace with diced tomatoes if unavailable.
  • 1 handful Fresh basil Can use parsley as an alternative.
For the Rice Base
  • 2 cups Cauliflower rice Fresh or frozen; thaw and drain if frozen.
For Seasoning and Cooking
  • 2 teaspoons Dried oregano Substitute with Italian seasoning if needed.
  • 2 tablespoons Olive oil Extra virgin is ideal; can swap with avocado oil.
  • to taste Salt
  • to taste Black pepper

Equipment

  • Skillet
  • Knife
  • Cutting Board

Method
 

Step-by-Step Instructions
  1. Prepare the vegetables: Dice the red onion and red bell pepper, mince the garlic, and slice the zucchini.
  2. Season the chicken: Cut chicken into cubes and season with dried oregano, salt, and pepper.
  3. Sear the chicken: Heat olive oil in a skillet, add chicken, and sear for 6-8 minutes until golden.
  4. Sauté the aromatics: Add garlic and onion to skillet and cook until onion is translucent.
  5. Add the vegetables: Stir in zucchini and bell pepper, sautéing for 4-5 minutes.
  6. Incorporate the cauliflower rice: Add cauliflower rice and cook for an additional 3-4 minutes.
  7. Combine everything: Return chicken to the skillet with cherry tomatoes and mix thoroughly.
  8. Serve and garnish: Serve warm topped with fresh basil leaves.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 12gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 3gSugar: 5gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

For best results, dry cauliflower rice before cooking and avoid overcrowding the pan when searing chicken.

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