Pan seared chicken, tender-crisp broccoli and a quick creamy Alfredo sauce served over cauliflower rice. Tasty and ready in 30 minutes.
Prep Time 10minutes
Cook Time 20minutes
Total Time 30minutes
Author Kim Hardesty
knife, tongs, stirrer for pans
10-inch frying pan with lid (or use foil)
8-inch frying pan
measuring cups and spoons
2boneless skinless chicken breasts( 6 oz each)
2ozgrated Parmesan cheese
salt and pepper to taste
chopped parsley for garnish
Let the chicken come to room temperature 20-30 minutes before cooking. This prevents shocking the protein, which makes it tough. Then, pat the chicken dry and season both sides with salt and pepper. In the meantime, gather the ingredients and equipment for the recipe.
Mince the garlic. Chop the broccoli into florets. If using frozen cauliflower, thaw in the microwave, squeeze-out the excess water with your hands, then fluff. If using fresh cauliflower, measure 1 cup slightly packed.
Place 2 teaspoons of butter in a 10-inch frying pan and place over medium-high heat. When the butter melts and foaming stops, swirl to coat the pan and add the chicken "pretty-side" down. Turn the heat down to medium and cook 4-5 minutes each side or until the chicken is firm to the touch and juices run clear when pierced with a fork. The chicken is done when it reaches 160F. Remove the chicken to a plate and tent with foil.
Stir the broccoli florets and water into the pan. Cover the pan with a lid or foil and steam for 2 minutes. When crisp-tender, remove to the plate with chicken and tent with foil.
Add 2 teaspoons of butter and the garlic to the pan. Stir and cook to soften. Add the heavy cream and Parmesan cheese, stirring and cooking slowly until the cheese melts. Add water as necessary to keep the sauce from becoming too thick. Season with salt and pepper to taste.
While the garlic cooks, put the remaining 2 teaspoons of butter in the other pan and place over medium heat. After the butter melts and stops foaming, add the cauliflower rice and stir. Cook until heated through for frozen cauliflower rice or cook until tender for fresh cauliflower rice. Salt and pepper to taste.
Serve the chicken and broccoli over the cauliflower rice and pour the sauce over all.
SERVES TWO AT 6.8 GRAMS NET CARBS PER PERSON.
-For a tastier cauliflower rice, see post. Make sure to count the extra carbs in the onion.