Grilled Chicken served with Cauliflower & Broccoli Rice

I had been wondering for a while how people manage to eat clean, grain-free and guilt-free. However, now that I have started experimenting with healthy food, i feel if one is innovative and open to try new tastes, one can whip up drool-worthy dishes with the simplest of ingredients.

In this quest, I whipped up a light and protein-led meal a few days back and boy it was one of the most delicious meals i recently had. So here is my recipe of a quick and filling Grilled Chicken Breast served on a bed of Cauliflower & Broccoli Rice.

Ingredients

– Grated Cauliflower – 1 Cup

– Grated Broccoli – 1 Cup

– 1 Chopped Onion

– 1 diced Tomato

– 1 Cup Baby Spinach

– 5-6 Garlic cloves – finely chopped

– 500 gm boneless chicken breast

– 1 tsp each of Powdered Condiment of Black Pepper , Paprika, All Purpose Seasoning

– Olive Oil

– Salt as per taste

– 1/2 cup of grated Parmesan cheese

– Juice of half a lemon

Process

1. For the chicken prep, wash and towel dry the chicken pieces

2. Then slit the pieces horizontally and gently pounded to make them flat

3. Sprinkle 1/2 of the condiments on both sides of the chicken, squeeze the lime juice and some salt and rub the seasoning well. Add a sprinkle of olive oil and leave it aside for 1 hour

4. For the rice, steam the grated cauliflower and broccoli for about 5 mins and put in a muslin cloth and drain the extra water

5. Add some olive oil in the pan and heat and gently fry the garlic

6. Add the chopped onions and fry till translucent and then add the tomatoes and give it a good stir till the tomatoes are semi-cooked

7. At this point, add the baby spinach and fry for 1-2 minutes and then add the cauliflower and broccoli and stir well. Sprinkle the rest of the condiments and give the rice a good mix. Season with some salt and set it aside

8. For the chicken, heat some olive oil and add the chicken

9. On low heat, cook one side of the chicken first till its brown and crispy and then turn the other side till its done. You can cook it covered as well, so the meat cooks in its own steam, making it soft and juicy (don’t keep turning and tossing the chicken in the pan as it will result in making the chicken very dry)

10. Now take the chicken breasts off the gas and slice them into thin and long pieces.O

11. On a greased baking dish, place the cauliflower & broccoli rice as the bottom layer and press slightly. Placed the sliced chicken breast on top of it and sprinkle some parmesan

12. Bake in the oven at 175 deg celsius till the cheese melts. Now transfer to a plate and serve immediately

Bon Appetit!