Low-Carb Cauliflower Rice with Grilled Chicken: Flavor and Nutrition in Every Bite

If you are looking for a healthy, light meal that doesn't compromise on flavor, Low-Carb Cauliflower Rice with Grilled Chicken is the perfect choice!

This recipe is not only delicious, but it is also an excellent alternative to traditional rice, especially for those following a low-carb or gluten-free diet.

Cauliflower rice, with its texture similar to regular rice, pairs perfectly with grilled chicken, creating a balanced meal rich in proteins and with low glycemic index.

An excellent option for a healthy lunch or dinner!

Detailed Ingredients

• Cauliflower: 1 medium head – The base of the “rice”, rich in fibers and low carbohydrate.
• Chicken breast: 2 fillets (approximately 300g) – To ensure lean protein.
• chopped garlic: 2 cloves – For an aromatic flavor.
• Chopped onion: 1/2 unit – To add more flavor to the rice base.
• Olive oil: 1 tablespoon – For sautéing.
• Chicken or vegetable broth (gluten free): 1/2 cup – To add more flavor to the cauliflower rice.
• Chopped parsley or coriander: 1 tablespoon – To finish and decorate.
• Salt and black pepper: to taste.
• Dried herbs (thyme, oregano): 1 teaspoon – To season the chicken.
• Lemon: 1 unit – To marinate the chicken and give it a citrus touch.

Detailed Preparation Method

1. Preparing the cauliflower rice:
   Wash the cauliflower well and cut into small florets. Using a food processor, pulse the cauliflower until it has the consistency of rice grains. If you don't have a food processor, you can grate the cauliflower using a coarse grater.
2. Sautéing the cauliflower rice:
   In a large skillet, heat 1 tablespoon of olive oil and sauté the chopped garlic and onion until golden brown. Add the processed cauliflower rice and mix well. Add the chicken or vegetable stock and season with salt, pepper, and your favorite dried herbs. Cook for about 5-7 minutes, stirring occasionally, until the cauliflower is cooked through but still slightly crunchy.
3. Preparing the grilled chicken:
   Season the chicken fillets with salt, pepper, lemon and dried herbs. Heat a non-stick frying pan with a little olive oil and grill the chicken fillets for about 4-5 minutes on each side or until golden brown and cooked through. After grilling, let the chicken rest for 2 minutes before cutting into strips.
4. Assembling the dish:
   Serve the cauliflower rice on a plate and top with the grilled chicken strips. Finish with chopped fresh parsley or cilantro and a drizzle of olive oil to add shine and flavor.

Extra Information

• Nutritional Value per serving (1 dish):
  • Calories: 280 kcal
  • Carbohydrates: 8g
  • Proteins: 32g
  • Fats total: 12g
  • Fibers: 3g
  • Sodium: 450mg
• Side dishes: This dish is complete on its own, but can be accompanied by a green leafy salad or roasted vegetables, such as zucchini or eggplant.
• Occasion: Ideal for daily meals, light lunch or dinner, and also as a post-workout option to replenish protein in a healthy way.
• Estimated Cost: Approximately R$20.00 for 2 servings.
• Preparation Time: 10 minutes preparation + 10 minutes cooking.
• Difficulty Level: Easy – The recipe is quick and simple to make, with few ingredients and quick steps.
• Useful Tips:
  • If you want a crunchier version, you can add some chopped almonds or cashews to the cauliflower rice.
  • Cauliflower rice can also be made ahead of time and stored in the refrigerator for up to 2 days.
  • Try marinating the chicken for longer to intensify the flavor.

History

This recipe of Low-Carb Cauliflower Rice with Grilled Chicken came about when I started exploring healthy alternatives to traditional rice, especially for those occasions when I wanted something lighter without compromising on flavor.

Cauliflower has a versatile texture that, when prepared correctly, can be an excellent substitute for rice. When combined with grilled chicken, the meal gains protein and flavor.

From the first test in the kitchen, my family loved it, and now this dish is one of the favorites for those busy days, but without sacrificing health.