This dish is perfect for anyone on a low carb diet. The chicken is baked, not fried, and the cauliflower rice is a healthy alternative to traditional rice. This dish is also high in protein and fiber, and low in calories.
This savory dish is made with chicken thighs, cauliflower rice, and a variety of spices. The chicken is baked in the oven until it is cooked through, and then the cauliflower rice is added and cooked until it is tender. This dish is then served with a side of vegetables or a salad.
Low Carb Baked Chicken and Cauliflower Rice
Notes
As an alternative, you could put all of this in a crockpot and cook it on low for 6 hours.
Ingredients
- For the cauliflower rice:
- 7 cups finely chopped raw cauliflower
- 1/4 cup chopped parsley
- 1/3 cup pitted green olives, quartered
- 2 Tbsp lemon zest
- 2 Tbsp lemon juice
- 1 cup chicken stock
- 1/4 tsp black pepper
- 1/2 tsp kosher salt (or more to taste)
- 1/2 tsp garlic powder
- 2 Tbsp olive oil
- For the baked chicken:
- 2 lbs chicken pieces (drumsticks, thighs, or breasts)
- 1 tsp kosher salt
- 1 tsp garlic powder
- 1/2 tsp black pepper
- 1 tsp onion powder
- 1 tsp paprika (smoked if you have it)
Instructions
- In a large bowl, combine all of the cauliflower rice ingredients and mix together thoroughly.
- Spread the mixture out in an 13 x 9 baking dish.
- In a small bowl, mix together all of the chicken seasonings.
- Rub the chicken pieces with the seasonings until they are coated.
- Place the chicken on top of the cauliflower rice. If any seasonings remain, sprinkle them over the top.
- Bake the dish at 375 degrees for 45 minutes, or until the chicken is cooked through and the skin is crisp.
- Serve hot.
Nutrition Facts
Low Carb Baked Chicken and Cauliflower Rice
Serves: 6 servings
|
Amount Per Serving: 1 piece of chicken / 1 cup cauliflower rice
|
||
|---|---|---|
| Calories | 429.01 kcal | |
| % Daily Value* | ||
| Total Fat 29.23 g | 44.6% | |
| Saturated Fat 7.59 g | 35% | |
| Trans Fat 0.15 g | ||
| Cholesterol 114.6 mg | 38% | |
| Sodium 777.32 mg | 32.4% | |
| Total Carbohydrate 10.02 g | 3.3% | |
| Dietary Fiber 3.38 g | 12% | |
| Sugars 3.37 g | ||
| Protein 31.98 g | ||
| Vitamin A 83.85 µg | Vitamin C 70.65 mg | |
| Calcium 60.16 mg | Iron 2.38 mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
LeanKeto.com