Low Carb Parmesan Skillet Chicken with Cauliflower Rice
Recipe from Diabetes New Zealand - Diabetes Friendly Cookbook
- Preparation and cooking time: 30 min
- Serves: 4 servings
- Carbohydrate: 5.5 g carbs per serving
Ingredients
Make it for
4
This recipe makes 4 servings.
- 2 garlic cloves, minced
- 600g chicken breasts, cut into steaks
- 1 teaspoon sweet paprika
- 1 1/2 teaspoon onion powder
- 1 1/2 teaspoon garlic powder
- 1 1/2 teaspoon dried oregano
- 1/4 teaspoon dried rosemary
- 1 teaspoon olive oil
- 1 cup chicken stock, low salt
- 1/2 cup sour cream, low fat
- 1/3 cup Parmesan cheese, grated
- 400g cauliflower rice
Salad
- 1 carrot, peeled in ribbons
- 1 cup baby spinach
- 1 teaspoon balsamic vinegar
- 1/2 teaspoon olive oil
Handy conversion: 600g of chicken is roughly around 2.5 to 3 cups.
Method
- Preheat oven to 180 degrees Celsius on grill setting. Pat chicken dry, cut into steaks by placing your hand flat on top of the chicken and slicing through horizontally. Season and toss with salt, garlic and spices.
- Heat olive oil in fry pan on medium heat. Cook chicken for 3-5 minutes each side. Remove from pan.
- Add chicken stock to pan, scraping any brownings on bottom of pan with a spoon.
- Add sour cream, drop heat to low and simmer until thickened slightly. Transfer mixture to baking dish.
- Nestle chicken steaks to sauce and season with pepper. Sprinkle over Parmesan cheese and grill until cheese is melted.
- Heat cauliflower rice in microwave for 2 minutes or until soft.
- Prepare all salad ingredients, add balsamic vinegar and olive oil to salad.
- Serve salad, cauliflower rice and chicken in a bowl.
Nutrition
Per serving, as published with the recipe.
- Energy
- 352kcal
- Carbohydrate
- 5.5g
- of which sugars
- 5g
- Fibre
- 3g
- Protein
- 50g
- Total fat
- 14g
- of which saturated
- 7g
- Sodium
- 341mg
These figures come from the original recipe and are a guide only. If you are counting carbohydrate, check the labels on the ingredients you actually use.
Where this one comes from
Demonstrated at a Cooking Series session and filed under Quick Meals.
Cook this one with us
The Cooking Series runs through the year across the rohe. Free, hands-on, and you take the recipes home.