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Mediterranean Cauliflower Rice

Mediterranean Cauliflower Rice: A Flavorful Healthy Delight

Enjoy Mediterranean Cauliflower Rice, a delicious low-carb and gluten-free dish bursting with flavors.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Chicken
  • 1 pound boneless, skinless chicken breasts
  • 1 teaspoon dried oregano
  • to taste salt
  • to taste black pepper
For the Vegetables
  • 1 large red onion substitute with yellow onion if desired
  • 1 red bell pepper substitute with yellow or green bell pepper
  • 3 cloves garlic minced
  • 1 medium zucchini can omit if preferred
  • 1 cup cherry tomatoes halved
For the Rice Base
  • 3-4 cups cauliflower rice pre-riced or fresh
For Cooking & Seasoning
  • 1 tablespoon olive oil extra virgin preferred
For Garnish
  • to taste fresh basil or parsley as an alternative

Equipment

  • large pan

Method
 

Step-by-Step Instructions
  1. Dice the large red onion, mince garlic cloves, chop the red bell pepper, slice the zucchini, and cube the chicken breasts.
  2. In a mixing bowl, combine the chicken with oregano, salt, and black pepper.
  3. Heat olive oil in a large pan over medium-high. Cook the chicken for 3-4 minutes each side until browned.
  4. Add minced garlic to the pan and cook for 1 minute. Then, add the diced onion and sauté for 4-5 minutes.
  5. Add zucchini and bell pepper to the pan and cook for 4-5 minutes.
  6. Stir in the cauliflower rice and cook for 3-4 minutes until heated through.
  7. Return chicken and add cherry tomatoes, cooking for another 2-3 minutes until everything is heated through.
  8. Serve warm, topped with fresh basil.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 28gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 15gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 5gSugar: 6gVitamin A: 1500IUVitamin C: 80mgCalcium: 50mgIron: 3mg

Notes

Avoid burning garlic by cooking it for just one minute; ensure chicken reaches 155°F for safety.

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