
Mild Paprika Chicken Breast with Cauliflower-Tofu Cream, Roasted Green Beans and Dill Cucumber
An original recipe created for the Diabetic-Friendly category: seared chicken breast with mild paprika and garlic, served over a silky cauliflower-tofu cream, with roasted green beans and a fresh cucumber, dill, and lemon salad. It is satisfying, balanced, and full of clean flavors.
Important notice: This recipe is not medical advice. Consult your healthcare professional.
Ingredients
- 600 g chicken breast (skinless, en 4 filetes gruesos)
- 500 g cauliflower (en floretes)
- 180 g firm tofu (escurrido)
- 300 g green beans (without puntas)
- 220 g cucumber (en medias lunas finas)
- 100 g onion (chopped)
- 12 g garlic (chopped, divided)
- 8 g fresh dill (chopped)
- 30 ml lemon (zumo freshly squeezed)
- 45 ml olive oil (divided)
- 6 g sweet paprika (divided)
- 2 g ground cumin
- 240 ml vegetable broth (without sugar added)
- 5 g Dijon mustard
- 5 g salt (or to taste, divided)
- 2 g black pepper (or to taste, divided)
Nutrition facts
per serving
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
Instructions
- 1
Preheat the oven to 220°C / 425°F. Line a sheet pan with parchment paper or lightly grease it.
- 2
Place the cauliflower and onion in a medium pot with the vegetable broth. Bring to a boil, reduce the heat, and cook covered for 12 to 14 minutes until the cauliflower is very tender.
- 3
Meanwhile, in a bowl, mix 1 tablespoon olive oil, 1 teaspoon sweet paprika, ground cumin, Dijon mustard, half of the chopped garlic, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Rub this mixture over the chicken breasts.
- 4
In another bowl, toss the green beans with 1 tablespoon olive oil, 1/2 teaspoon sweet paprika, 1/4 teaspoon salt, and a little black pepper. Spread them on the prepared sheet pan.
- 5
Roast the green beans for 10 minutes at 220°C / 425°F. Remove the pan, push the beans to one side, and add the chicken breasts. Roast everything together for 14 to 16 minutes more at 220°C / 425°F, or until the chicken is fully cooked.
- 6
While the chicken and green beans roast, make the fresh salad: combine the cucumber with the fresh dill, lemon juice, the remaining 1 tablespoon olive oil, the rest of the chopped garlic, and a pinch of salt. Set aside.
- 7
Transfer the cooked cauliflower, onion, firm tofu, cooking liquid, and a pinch of pepper to a blender or food processor. Blend until completely smooth and silky. Taste and adjust with the remaining salt if needed.
- 8
Let the chicken rest for 3 minutes out of the oven. To serve, spread the cauliflower-tofu cream onto plates, top with a chicken breast, add the roasted green beans, and finish with the dill cucumber salad on the side.
Chef tips
For a lighter cream, add a little more hot broth while blending. If you want more color on the plate, reserve a few dill leaves for garnish.
Substitutions
You can swap the green beans for asparagus or broccoli. Firm tofu can be replaced with silken tofu for an even creamier texture; just adjust the broth so the puree does not become too thin.
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 imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageCosori 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
Illustrative imageTempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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