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Healthy Chicken and Roasted Cauliflower


  • Total Time: 40-45 minutes
  • Yield: 4 servings 1x

Description

This healthy chicken and roasted cauliflower dish is a perfect weeknight meal, combining tender chicken with savory, perfectly roasted cauliflower and garlic. It’s a wholesome, satisfying, and low-cholesterol option that’s easy to prepare and great for meal prep.


Ingredients

Scale
  • 1 head cauliflower, about 2 pounds
  • 2 tablespoons olive oil, plus more for chicken
  • 4 cloves garlic, minced
  • 1/2 teaspoon salt, plus more for chicken
  • 1/4 teaspoon black pepper, plus more for chicken
  • 4 boneless, skinless chicken breasts, about 1.5 pounds total
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon paprika
  • Fresh parsley, chopped, for garnish (optional)

  • Instructions

    1. Preheat your oven to 400 F (200 C). Line a large baking sheet with parchment paper for easy cleanup.

    2. Wash the head of cauliflower thoroughly. Cut it into bite-sized florets, aiming for pieces roughly the same size so they cook evenly. In a large bowl, toss the cauliflower florets with 2 tablespoons of olive oil, minced garlic, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper until everything is well coated.

    3. Spread the seasoned cauliflower florets in a single layer on one half of the prepared baking sheet. Ensure they are not overcrowded.

    4. Pat the boneless, skinless chicken breasts dry with paper towels. Drizzle the chicken with a little olive oil, then sprinkle both sides evenly with 1 teaspoon of Italian seasoning, 1/2 teaspoon of paprika, and additional salt and pepper to taste.

    5. Place the seasoned chicken breasts on the other half of the baking sheet, alongside the cauliflower. Make sure there’s some space between the chicken pieces for even cooking.

    6. Transfer the baking sheet to the preheated oven. Roast for 25-30 minutes. Halfway through cooking (around 12-15 minutes), gently flip the chicken breasts and stir the cauliflower to ensure even browning and tenderness. The chicken is done when it reaches an internal temperature of 165 F (74 C) and is no longer pink in the center. The cauliflower should be tender and slightly caramelized at the edges.

    7. Once cooked, remove the baking sheet from the oven. Let the chicken rest for 5 minutes before slicing to keep it juicy. Garnish with fresh chopped parsley, if desired, and serve immediately.

    • Prep Time: 15 minutes
    • Cook Time: 25-30 minutes
    • Category: main dish
    • Method: roasting
    • Cuisine: american

    Nutrition

    • Serving Size: 1 serving

    Keywords: chicken, cauliflower, roasted, healthy, weeknight, easy, dinner, low cholesterol, comfort food, meal prep