Mild Paprika Chicken Breast with Cauliflower-Tofu Cream, Roasted Green Beans and Dill Cucumber
🩺 Diabetic-Friendly
Intermediate

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.

20 minPrep
30 minCook
50 minTotal
4Servings
Gluten-FreeDairy-FreeLow CarbHigh ProteinDiabetic-Friendly

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

Ingredients

Adjust servings
4
  • 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

305 kcal
Calories
39 g
Protein
12 g
Carbs
11 g
Fat
4 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 sheet pan with parchment paper or lightly grease it.

  2. 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. 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. 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. 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. 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. 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. 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 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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