Healthy Chicken Cauliflower Skillet is a delicious, quick and easy, low-calorie and low-carbohydrate, healthy one-dish meal that I know you will love! It’s truly a win, win in the battle to achieve your weight loss goals!
If you have been following my blog, you know I’ve been obsessed with deconstructing some of our favorite dishes and recreating them as lighter, healthier “bowl” dishes such as Chicken Egg Roll Bowls and Grilled Fish Taco Bowls with Green Apple Guacamole.
I’m still on the hunt for some lighter healthy entrees, but thought I would switch things up a bit today and share with you another long-time favorite that is already low-calorie, Healthy Chicken Cauliflower Skillet. This dish features sauteed chicken baked with yummy cauliflower, covered with a sherry vinegar sauce, parsley, and capers.
Did you know that cauliflower is listed as one of the world’s healthiest foods? And, last year this super food was called the new “it” veggie, replacing kale, by food trend watchers. And there is a good reason, cauliflower, which has a famous cousin broccoli, is a blank canvas, taking on the flavors of the food it is cooked with. It is also very low in calories, high in fiber and low in carbohydrates making it very popular with folks seeking to limit their carbohydrates. In fact, one serving of this dish has 397 calories 28% of your daily Vitamin C requirement and only 2 grams of carbohydrates.
Have I got your attention? Then, let’s get started. First, gather your ingredients. It’s a short list, and this recipe has even fewer steps. The ingredients are four bone-in, skin on chicken thighs (yes, you can substitute boneless, skinless chicken breasts), a head of cauliflower, fresh parsley, olive oil, sherry vinegar, capers, and salt and pepper. That’s it!
Once you have everything ready, preheat your oven to 450 degrees.
Heat a large oven-proof skillet over medium-high heat. Add the olive oil. Season the chicken thighs with salt and pepper and place in the skillet skin side down. Cook the chicken for 5-6 minutes, or until the skin is golden brown. Turn the chicken over and cook for an additional 3-4 minutes.
Arrange the cauliflower florets around the chicken and coat them in the pan juices. Season lightly with salt and pepper. Put the skillet in the oven and cook for about 20 minutes, or until the chicken is done and the cauliflower is crisp-tender.
Remove the pan from the oven, add the sherry vinegar, and sprinkle the parsley and capers over the chicken. Serve immediately. Enjoy!
Didn’t I tell you it was quick and easy? Leftovers, if you have them are delicious the next day too!
Chicken and Cauliflower Skillet
Ingredients
- 4 chicken thighs bone-in, skin-on
- 1 Tbsp olive oil
- 1 head cauliflower broken up into large florets
- 1/4 cup fresh parsley chopped
- 3 Tbsp sherry vinegar
- 2 Tbsp capers
Instructions
- Preheat your oven to 450 degrees.
- Heat a large oven-proof skillet over medium-high heat. Add the olive oil. Season the chicken thighs with salt and pepper, place in the skillet skin side down. Cook the chicken for 5-6 minutes, or until the skin is golden brown. Turn the chicken over and cook for an additional 3-4 minutes.
- Remove from the heat, arrange the cauliflower florets around the chicken and make sure to coat them with the pan juices. Season lightly with salt and pepper. Put the skillet in the oven and cook for about 20 minutes, or until the chicken is done and the cauliflower is crisp-tender.
- Carefully remove the pan from the oven, add the sherry vinegar, and sprinkle the parsley and capers over the chicken. Serve immediately. Enjoy!
Notes
Nutrition
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