This Healthy Creamy Chicken and Cauliflower recipe is a delightful blend of tender chicken, roasted cauliflower, and a luscious creamy sauce. Packed with flavor and nutrients, it’s perfect for a hearty dinner that feels indulgent yet remains light and healthy. Customize it to suit your dietary preferences with dairy-free alternatives for an equally satisfying meal.
Ingredients:
For the Chicken and Cauliflower:
- 500 g of skinless, boneless chicken breast, diced into small cubes
- 1 medium head of cauliflower (around 500 g), separated into small florets
- 1 tablespoon olive oil
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper, to taste
For the Creamy Sauce:
- 1 tablespoon olive oil or unsalted butter
- 1 medium onion (about 150 g), finely chopped
- 2 garlic cloves, minced
- 1 cup (240 ml) chicken stock or broth
- ½ cup (120 ml) milk (or unsweetened almond milk for dairy-free)
- ¼ cup (30 g) grated Parmesan cheese (or nutritional yeast for dairy-free)
- 1 teaspoon of tapioca starch or potato starch, dissolved in 1 tablespoon of water
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Roast the Cauliflower : Preheat the oven to 200°C (400°F).Toss the cauliflower florets with olive oil, paprika, garlic powder, onion powder, salt, and pepper. Spread evenly on a baking sheet.Roast for 20-25 minutes, flipping halfway through, until golden brown and tender. Set aside.
- Cook the Chicken : Heat a large skillet over medium-high heat with a drizzle of olive oil.Sprinkle the chicken chunks with salt, pepper, and a pinch of paprika (if desired).Place the chicken in the skillet and cook for 5-7 minutes, or until it’s browned and fully cooked. Once done, remove the chicken and set it aside.
- Prepare the Creamy Sauce : In the same pan, heat olive oil or butter. Cook the diced onion for 3-4 minutes until it becomes tender. Stir in the minced garlic and cook for an additional minute until aromatic. Add the chicken broth and milk to the pan. Mix well and bring the mixture to a gentle simmer. Add the Parmesan cheese (or nutritional yeast) and stir until melted and smooth.Stir in the cornstarch slurry (cornstarch mixed with water) and cook for 2-3 minutes until the sauce thickens.Season with salt and pepper to taste.
- Combine and Serve : Return the cooked chicken to the skillet, followed by the roasted cauliflower. Stir everything thoroughly to ensure it’s fully coated in the creamy sauce. Let it cook for another 2-3 minutes to heat everything evenly and allow the flavors to blend together.Garnish with fresh parsley and serve hot. Pair with a side of rice, quinoa, or a fresh salad for a complete meal.
Conclusion:
This Healthy Creamy Chicken and Cauliflower recipe is the perfect balance of wholesome and comforting. The tender roasted cauliflower pairs beautifully with the creamy sauce and juicy chicken, making it a dish you’ll return to again and again.
Healthy Creamy Chicken and Cauliflower: A Wholesome Comfort Dish
A nutritious and flavorful dish featuring roasted cauliflower and tender chicken coated in a creamy, customizable sauce.
For the Chicken and Cauliflower:
- 500 g of skinless (boneless chicken breast, diced into small cubes)
- 1 medium head of cauliflower (around 500 g, separated into small florets)
- 1 tablespoon olive oil
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper (to taste)
For the Creamy Sauce:
- 1 tablespoon olive oil or unsalted butter
- 1 medium onion (about 150 g, finely chopped)
- 2 garlic cloves (minced)
- 1 cup 240 ml chicken stock or broth
- ½ cup 120 ml milk (or unsweetened almond milk for dairy-free)
- ¼ cup 30 g grated Parmesan cheese (or nutritional yeast for dairy-free)
- 1 teaspoon of tapioca starch or potato starch (dissolved in 1 tablespoon of water)
- Salt and pepper (to taste)
- Fresh parsley (chopped (for garnish))
- Roast the Cauliflower : Preheat the oven to 200°C (400°F). Toss the cauliflower florets with olive oil, paprika, garlic powder, onion powder, salt, and pepper. Spread evenly on a baking sheet. Roast for 20-25 minutes, flipping halfway through, until golden brown and tender. Set aside.
- Cook the Chicken : Heat a large skillet over medium-high heat with a drizzle of olive oil. Sprinkle the chicken chunks with salt, pepper, and a pinch of paprika (if desired). Place the chicken in the skillet and cook for 5-7 minutes, or until it’s browned and fully cooked. Once done, remove the chicken and set it aside.
- Prepare the Creamy Sauce : In the same pan, heat olive oil or butter. Cook the diced onion for 3-4 minutes until it becomes tender. Stir in the minced garlic and cook for an additional minute until aromatic. Add the chicken broth and milk to the pan. Mix well and bring the mixture to a gentle simmer. Add the Parmesan cheese (or nutritional yeast) and stir until melted and smooth. Stir in the cornstarch slurry (cornstarch mixed with water) and cook for 2-3 minutes until the sauce thickens. Season with salt and pepper to taste.
- Combine and Serve : Return the cooked chicken to the skillet, followed by the roasted cauliflower. Stir everything thoroughly to ensure it’s fully coated in the creamy sauce. Let it cook for another 2-3 minutes to heat everything evenly and allow the flavors to blend together. Garnish with fresh parsley and serve hot. Pair with a side of rice, quinoa, or a fresh salad for a complete meal.