Recipes

Keto One Pot Garlic Chicken and Parmesan Cauliflower Rice Recipe

Atkins Keto One Pot Garlic Chicken and Parmesan Cauliflower Rice
6g
Net Carbs
Prep Time: 20 Minutes
Style:Italian
Cook Time: 25 Minutes
Phase: Phase 1
Difficulty: Easy
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.
22.9g

Protein

16.4g

Fat

3.5g

Fiber

271.6cal

Calories

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INGREDIENTS

  • 1 1/2 lb raw chicken breast, skinless, boneless
  • 0 1/2 cup parmesan cheese, grated
  • 4 tsp fresh garlic
  • 1 tsp italian seasoning blend
  • 0 1/2 tsp paprika
  • 0 1/4 tsp table salt
  • 0 1/4 tsp black pepper, ground
  • 4 Tbsp butter, unsalted
  • 0 1/2 cup fresh scallions, tops & bulb, chopped
  • 4 cup frozen cauliflower, riced
  • 0 1/4 cup fresh parsley
  • 2 tsp Real Lemon lemon juice, 100%
  • 0 1/4 tsp lemon zest

DIRECTIONS

  1. Slice chicken breasts horizontally into two even pieces, resulting in four chicken cutlets. Use 3 teaspoons pressed garlic to rub evenly over each chicken breast cutlet, about a rounded ¼ teaspoon on each side of each breast.
  2. In a flat bottom bowl, combine ¼ cup parmesan cheese, Italian seasoning, paprika, salt, and pepper until evenly distributed. Dredge each side of each chicken cutlet in parmesan coating, shaking excess back into the bowl.
  3. In a large non-stick skillet over medium heat, melt 2 tablespoons butter. Add coated chicken cutlets and cook without disturbing for 5 minutes, until a golden crust forms. Flip and continue cooking until both sides are golden, and chicken is cooked through to 165°F, 8 to 10 minutes more depending on chicken thickness. Remove chicken to a plate.
  4. Add remaining two tablespoons butter to the skillet over medium heat. Add scallions and sauté until softening, about 2 ½ minutes. Add remaining 1 teaspoon pressed garlic and continue to sauté until fragrant, 30 seconds. Add frozen cauliflower rice in an even layer and increase heat to medium-high. Sauté, stirring regularly, until cauliflower begins to brown and most of the moisture has steamed off, 7-10 minutes. Remove from heat, stir in parsley leaves and lemon juice, and sprinkle with remaining ¼ cup parmesan cheese. Nestle chicken breasts in the cauliflower rice and garnish with lemon zest. Serve while warm. One chicken cutlet with a rounded ¾ cup cauliflower rice is one serving.

Cooking Tip

The key to this quick cooking dinner is slicing the chicken breasts horizontally into chicken cutlets. Not only does this reduce the cooking time, but also allows the chicken breasts to cook more evenly, avoiding chewy sections. Spreading fresh garlic onto the chicken breasts, then coating them in parmesan, herbs and spices creates a delicious crust once browned. Do not wipe out the skillet before starting the cauliflower rice so you capture all the tasty cooked bits left from the chicken!

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