Meal Prep Tuscan Chicken and Cauliflower Rice fills four containers with golden chicken cutlets, a garlicky cream sauce loaded with sun-dried tomatoes and wilted spinach, and steamed cauliflower rice underneath. The sauce is built in the same pan the chicken cooked in, so every browned bit gets picked up by the butter, garlic, chicken broth, and heavy cream. Shredded Parmesan melts in at the end, and the chicken goes back into the pan to get coated in all of it. Start to finish it takes about 30 minutes, and four meals go into the refrigerator once they have cooled slightly.
As an Amazon Associate, I earn from qualifying purchases.
Why you’ll love this recipe
- The chicken and the sauce cook in the same skillet, so you wash one pan at the end.
- Four portioned containers are in the refrigerator in about 30 minutes, prep included.
- The sauce is built on the browned bits left behind by the chicken, so it tastes like it simmered much longer than it did.
- Everything reheats straight from the container in the microwave.
Frequently asked questions
Can I use chicken breasts instead of cutlets?
Yes. Use 2 chicken breasts sliced in half horizontally, which gives you the same 4 thin pieces the recipe calls for. Cook them the same way, until the internal temperature reaches 165 degrees, about 3 to 4 minutes per side.
Should I wipe out the pan after cooking the chicken?
No. Leave the pan as is and melt the butter right in it. The browned bits from the chicken are what give the cream sauce its flavor.
Do the sun-dried tomatoes need to be drained?
Yes. Use jarred sun-dried tomatoes drained of their oil, then weigh out 4 ounces after draining and roughly chop them before they go in the pan.
How do I keep the cauliflower rice from making the sauce runny?
Steam the bags in the microwave according to the bag instructions and spoon the cauliflower rice into the containers first, then top with the chicken and sauce so the two layers stay separate until you reheat.
Looking for more low-carb meal prep recipes?
If you liked this recipe, you will love these other quick meal prep recipes:
Email Recipe
Enter your email below and we’ll send you this recipe!
Meal Prep Tuscan Chicken And Cauliflower Rice
Ingredients
- 1 ½ bags, 15 oz frozen microwaveable steamable cauliflower rice
- 4 chicken cutlets or 2 chicken breasts sliced in half horizontally
- ¼ tsp salt, plus more depending on seasoning preferences
- ⅛ tsp pepper, plus more depending on seasoning preferences
- 1 tbsp 15mL avocado oil
- 2 tbsp 1 oz butter
- 5 cloves garlic, minced
- 4 oz jarred sun-dried tomatoes, drained of oil (weighed after draining oil), roughly chopped
- ⅓ cup 80mL chicken broth
- 1 ¼ cups 300mL heavy whipping cream
- 4 cups ~112g fresh spinach
- ½ cup 56g shredded Parmesan cheese
Optional Garnishes:
- Freshly-cracked black pepper
- Dried parsley or finely chopped fresh parsley
Instructions
- Cook bags of cauliflower rice one at a time in microwave, according to bag instructions.
- Meanwhile, season chicken on both sides with salt and pepper.
- In a large pan over medium-high heat, heat oil then place chicken in pan and cook until internal temperature reaches 165 degrees, about 3-4 minutes per side. Transfer chicken to plate and set aside. Do not wipe out pan.
- In same pan over medium heat, melt butter. Add in minced garlic and cook until fragrant. Add in sun-dried tomatoes and continue to cook for 1 minute. Then, pour in chicken broth and bring to a light simmer.
- Reduce stovetop heat to medium-low, pour in heavy cream and bring to a light simmer, stirring often. Taste sauce and add salt and pepper based on your taste preferences.
- While sauce simmers, cut cooked chicken into strips or bite-sized pieces. Set aside.
- Add in spinach and allow leaves to wilt into sauce before stirring in Parmesan cheese. Simmer until cheese has melted. Then, return chicken back to pan and stir to coat chicken in sauce.
- Spoon steamed cauliflower rice into 4 meal prep containers, then top each container with chicken slices, spoon on some sauce, and garnish with pepper and parsley.
- Allow to cool slightly before closing containers with a lid and refrigerating. Once ready to eat, reheat in microwave until warmed throughout.
Leave a Reply