Cumin-Lime Chicken Breast with Cauliflower-Edamame Mash, Roasted Asparagus, and Warm Cucumber Vinaigrette
🩺 Diabetic-Friendly
Intermediate

Cumin-Lime Chicken Breast with Cauliflower-Edamame Mash, Roasted Asparagus, and Warm Cucumber Vinaigrette

An original, balanced recipe for the Diabetic-Friendly category: chicken breast marinated with cumin, lime, and garlic, served over a rustic cauliflower-edamame mash, with roasted asparagus and a warm cucumber, parsley, and olive oil vinaigrette. Fresh flavors, creamy texture, and a moderate-carb profile.

20 minPrep
25 minCook
45 minTotal
4Servings
Gluten-FreeDairy-FreeLow CarbHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 680 g skinless chicken breast (cut en 4 porciones)
  • 600 g cauliflower (en floretes)
  • 160 g shelled edamame (descongelado si es congelado)
  • 340 g asparagus (without the parte dura)
  • 180 g cucumber (diced small)
  • 12 g garlic (chopped, divided)
  • 60 ml lime (juice fresh, divided)
  • 45 ml olive oil (divided)
  • 6 g ground cumin
  • 2 g sweet paprika
  • 5 ml Dijon mustard
  • 8 g fresh parsley (chopped)
  • 120 ml low-sodium chicken broth (hot)
  • 5 g salt (or to taste, divided)
  • 2 g black pepper (divided)

Nutrition facts

per serving

332 kcal
Calories
41 g
Protein
13 g
Carbs
12 g
Fat
5 g
Fiber
8 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

SoyMustard

Instructions

  1. 1

    Preheat the oven to 220 °C / 425 °F. Line a baking tray with parchment paper or lightly grease it.

  2. 2

    In a bowl, mix 2 tablespoons lime juice, 1 tablespoon olive oil, half of the minced garlic, the ground cumin, sweet paprika, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Rub this mixture over the chicken breasts and let them rest for 10 minutes while you prepare the vegetables.

  3. 3

    Place the asparagus on the tray. Add 1 tablespoon olive oil, a pinch of salt, and the remaining black pepper. Toss well and spread in a single layer.

  4. 4

    Roast the asparagus for 12 to 15 minutes at 220 °C / 425 °F, until tender and lightly browned. If the chicken breasts are thin, you may roast them on a separate tray at the same time; if they are thick, cook them in a skillet as described in the next step.

  5. 5

    Heat a large skillet over medium-high heat. Cook the chicken breasts for 5 to 6 minutes per side, until nicely browned and cooked through. If preferred, finish them in the oven for 4 to 6 more minutes at 220 °C / 425 °F after searing. Remove and let rest for 5 minutes.

  6. 6

    While the chicken cooks, steam or boil the cauliflower for 10 to 12 minutes, until very tender. During the last 3 minutes, add the edamame to warm it through and soften slightly. Drain well.

  7. 7

    Transfer the cauliflower and edamame to a processor or mash by hand with the hot chicken broth, 1 tablespoon lime juice, 1/2 tablespoon olive oil, and 1/4 teaspoon salt. Blend until you get a rustic, creamy mash. Adjust with more broth if desired.

  8. 8

    In a small skillet over medium-low heat, warm the remaining 1/2 tablespoon olive oil. Add the remaining garlic and cook for 30 seconds without letting it brown too much. Add the cucumber and cook for 1 minute just to warm it. Remove from the heat and stir in the Dijon mustard, the remaining tablespoon of lime juice, the chopped parsley, and a pinch of salt.

  9. 9

    To serve, divide the cauliflower-edamame mash among the plates. Top each with a chicken breast, add the roasted asparagus on the side, and finish with the warm cucumber vinaigrette over the chicken and around the plate.

Chef tips

For a silkier mash, blend the cauliflower while still hot. If you want extra citrus aroma, add a little lime zest at the end. Pat the chicken dry well before cooking for better browning.

Substitutions

You can substitute the edamame with green peas if you do not need to avoid a different legume, though the nutritional profile will change. Parsley can be replaced with cilantro. Asparagus can be swapped for tender broccoli.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon

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