Meal Prep Tuscan Chicken And Cauliflower Rice
Meal Prep Tuscan Chicken and Cauliflower Rice fills four containers with golden chicken cutlets, a garlicky sun-dried tomato cream sauce, wilted spinach, and steamed cauliflower rice. The chicken and the sauce cook in one pan, and the whole thing takes about 30 minutes.
Servings: 4 meal prep containers
Calories: 424kcal
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.
Notes
Refrigerator Storage: Let each container cool slightly before you put the lid on, then refrigerate for up to 4 days.
Freezer Storage: I don't recommend freezing this recipe. The heavy cream sauce separates as it thaws and the cauliflower rice releases water, so the texture will not come back.
Reheating: Microwave a container until warmed throughout, stirring once partway so the sauce coats the cauliflower rice again.
Nutrition
Calories: 424kcal | Carbohydrates: 15.7g | Protein: 23.4g | Fat: 32.8g | Saturated Fat: 15.4g | Sodium: 558.3mg | Fiber: 4.9g | Sugar: 2.8g