Lemon Parmesan Chicken With Cauliflower Rice
Lemon Parmesan Chicken With Cauliflower Rice is a one-pan dinner that goes from start to table in about 30 minutes. Parmesan-crusted chicken breasts sit on buttery garlic cauliflower rice brightened with fresh lemon zest and juice.
Servings: 4 servings
Calories: 514kcal
Ingredients
- 1 bag 10 oz frozen steamable cauliflower rice
- ½ cup 60g grated Parmesan cheese
- 1 ¼ tsp Italian seasoning
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ¼ tsp salt
- ⅛ tsp pepper
- 4 chicken breasts evenly-sized and not too thick of pieces
- 2 tbsp 30mL avocado oil
- 2 tbsp 1 oz unsalted butter
- 2 garlic cloves finely chopped
- ½ cup finely chopped white onion
- 1-2 tsp s lemon zest
- Juice from 1 small lemon
Optional Garnishes:
- 1 tbsp dried parsley
- 1 tbsp grated Parmesan cheese
- ¼ tsp red pepper flakes
- Freshly-cracked black pepper
Instructions
- Cook cauliflower rice in microwave according to package instructions. Once cooked, set aside.
- Meanwhile, in a mixing bowl, whisk together grated Parmesan, Italian seasoning, garlic powder, smoked paprika, salt, and pepper. One at a time, add chicken to bowl and coat in Parmesan and seasoning mixture. Shake off excess and transfer to a plate. Do not discard remaining Parmesan and spice mixture.
- To a large pan over medium-high heat, add avocado oil. Once hot, place chicken in pan and cook until each side is golden and internal temperature reaches 165 degrees, about 5-7 minutes per side, depending on thickness of chicken. Using tongs, transfer cooked chicken to a separate plate and set aside.
- In same pan over medium-low heat, melt butter. Add minced garlic and chopped onions and cook until fragrant, about 1 minute. Increase stovetop heat slightly, add steamed cauliflower rice then remaining Parmesan and spice mixture and stir until ingredients are well-incorporated, and cook for 1 minute. Add in lemon zest and cook for additional 1 minute before pouring in lemon juice.
- Add chicken back to pan and cook for 1-2 minutes. Garnish with parsley, grated Parmesan, red pepper flakes, and pepper and serve.
Notes
Frozen Steamable Cauliflower Rice: I use Green Giant's cauliflower rice to make this.
Net Carbs: Per serving, this recipe contains 5.4 grams of net carbs. The serving size is approximately 1 cooked chicken breast + 2.75 oz prepared cauliflower rice and the recipe, as written, yields 4 servings. Net carbs are calculated by taking total carbs, subtracting fiber, and subtracting sugar alcohols.
Refrigerator Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
Freezer Storage: I do not recommend freezing this recipe. Cooked cauliflower rice gives off a lot of water as it thaws and goes soft, and reheated chicken breast dries out.
Reheating: Warm a portion in a skillet over medium-low heat with a small amount of butter until the chicken is heated through, or microwave in 30-second bursts, stirring the cauliflower rice between bursts.
Nutrition
Calories: 514kcal | Carbohydrates: 8.1g | Protein: 67.4g | Fat: 23g | Saturated Fat: 7.9g | Sodium: 475.6mg | Fiber: 2.7g | Sugar: 3g