Parmesan chicken with buttery cauliflower rice is a light, healthy, one-skillet meal.
Cauliflower rice had a major moment a few years ago as a low-calorie alternative to white rice. Personally, I look at cauliflower rice as an easy way to incorporate veggies into our meals. Because it is very low-calorie and mild-tasting, this recipe makes use of butter and lots of Parmesan cheese to create a filling and satisfying meal.
This Tex-Mex variety was my first foray into using frozen cauliflower rice. It makes a great alternative to traditional fried rice.
Elements
Chicken Breast: I used one chicken breast, sliced in half, for two servings.
Parmesan Cheese: Parmesan is used to coat the chicken and sprinkled over the rice, adding lots of flavor.
Salt & Black Pepper: Enhances the flavor of the chicken.
Garlic Powder: Garlic powder works well as an ingredient in the coating for the chicken. Fresh garlic can burn, but this is not a concern with garlic powder.
Paprika: Adds smoky flavor and great color to the chicken.
Italian Seasonings: I use a jarred dry Italian seasoning.
Olive Oil: Used to sauté the chicken.
Butter: Adds richness and flavor to the cauliflower rice.
Frozen Cauliflower Rice: You can find bagged cauliflower rice in the freezer section with the frozen veggies.
Onion & Garlic: Gives the rice flavor.
Lemon Juice & Zest: Lemon juice and zest add a bright, fresh flavor to the dish.
Red Pepper Flakes: Adds a touch of heat to the dish. Use according to your tastes.
Fresh Parsley: Dried parsley can be substituted. Adds a nice pop of color
Preparation
Start by coating the chicken in the parmesan mixture. I really like the parmesan coating on the chicken. It creates a crispy, flavorful exterior with tender chicken inside. Delicious.
First, season the chicken pieces with salt and pepper. Then dredge the chicken on both sides in the parm and spice mixture. Cook the chicken on both sides in a non-stick skillet for about 5 minutes. I like to use non-stick for this recipe so the cauliflower rice doesn’t stick and burn when we add it later. Don’t be concerned if the chicken isn’t fully cooked, as it will get more time in the chicken with the rice.
While you are cooking the chicken, microwave the cauliflower rice for about 3 minutes. It will get more time to cook in the skillet, so no need to microwave according to the package instructions.
Remove the chicken and melt the butter in the chicken. Sauté the onion, then the garlic for one minute. Add the cauliflower rice along with the lemon zest, juice, and red pepper flakes. Stir thoroughly.
Add the chicken over the rice and cook until the chicken is cooked through. I cover the pan for a few minutes to ensure the chicken is cooked.
Serve immediately sprinkled with additional parmesan cheese and chopped parsley.
Parmesan Chicken with Buttery Cauliflower Rice
Ingredients
- 1 boneless, skinless chicken breast sliced in half
- ¼ cup Parmesan cheese grated, plus extra over the finished dish
- Salt and fresh cracked black pepper
- ½ tsp garlic powder
- ½ tsp paprika
- ½ tsp Italian seasoning
- 1 Tbsp olive oil
- 1 Tbsp butter
- 1 bag frozen cauliflower rice (10 oz)
- ¼ cup onion- chopped
- 1 large cloves garlic minced
- 1 Tbsp lemon juice
- 1 tsp lemon zest
- Red pepper flakes optional, to taste
- 1 Tbsp fresh parsley- coarsely chopped
Instructions
- Combine parmesan cheese, garlic powder, paprika, and Italian seasoning. Season the chicken breasts with salt and pepper, and dredge both sides in the parmesan mixture.
- In a large non-stick skillet, heat the olive oil over medium heat. Cook chicken until golden on each side, about 5 minutes for each side. Transfer to a plate.
- In the same pan, melt the butter. Sauté the onion for about 5 minutes until softened. Add the garlic. Cook and stir for one minute.
- Microwave the riced cauliflower for 3 to 3 ½ minutes. The package directions will instruct to microwave for longer, but it will finish in the skillet.
- Add the riced cauliflower to the skillet and stir to mix everything together well and coat in melted butter. Cook, stirring regularly for 1 minute.
- Stir in the lemon juice, zest, and red pepper flakes. Nestle the chicken over the rice. Cook until the chicken is cooked through. You can cover the skillet to speed up this process.
- Serve immediately, sprinkled with additional parmesan cheese and fresh parsley.