Paprika and lemon chicken breast with cauliflower-tofu cream, roasted green beans, and dill cucumber
An original, balanced main dish for the Diabetic-Friendly category: chicken breast marinated with lemon, garlic, and paprika, served over a silky cauliflower-tofu cream with roasted green beans and a fresh dill cucumber side.
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)
- 200 g cucumber (en medias lunas finas)
- 120 g plain unsweetened yogurt (for the pepino al eneldo)
- 1 unit lemon (3 tbsp de jugo, divididos)
- 3 cloves garlic (2 chopped and 1 whole)
- 10 g fresh dill (chopped)
- 6 g sweet paprika
- 2 g ground cumin
- 45 ml olive oil (divided)
- 180 ml vegetable broth or water (hot)
- 6 g salt (or to taste, divided)
- 2 g black pepper (freshly ground)
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
1. Preheat the oven to 220°C / 425°F. Line a baking tray with parchment paper or lightly grease it with a few drops of olive oil.
- 2
2. In a bowl, combine 15 ml (1 tbsp) olive oil, 30 ml (2 tbsp) lemon juice, the lemon zest, 2 minced garlic cloves, sweet paprika, ground cumin, 3 g (1/2 tsp) salt, and black pepper. Rub the chicken breasts with this mixture and let them rest for 10 minutes while you prepare the vegetables.
- 3
3. Place the cauliflower and the whole garlic clove in a pot with boiling water or in a steamer and cook for 10 to 12 minutes, until the cauliflower is very tender. Drain well.
- 4
4. Place the green beans on the prepared tray. Toss them with 15 ml (1 tbsp) olive oil and 1 g (1/4 tsp) salt. Roast at 220°C / 425°F for 10 minutes.
- 5
5. Remove the tray, push the green beans to one side, and add the chicken breasts to the other side. Roast everything together at 220°C / 425°F for 14 to 18 minutes, or until the chicken is cooked through and the green beans are browned in spots.
- 6
6. Meanwhile, make the cream: blend the cooked cauliflower, cooked garlic clove, firm tofu, hot vegetable broth or water, 10 ml (2 tsp) olive oil, 15 ml (1 tbsp) lemon juice, and 1 g (1/4 tsp) salt until smooth and creamy. If desired, warm it for 1 to 2 more minutes in a saucepan over low heat.
- 7
7. In another bowl, mix the plain unsweetened yogurt with the cucumber, chopped fresh dill, and 1 g (1/4 tsp) salt to make the fresh side garnish.
- 8
8. Let the chicken rest for 3 minutes out of the oven. Serve a base of cauliflower-tofu cream on each plate, place one chicken breast on top, add the roasted green beans on the side, and finish with the dill cucumber.
- 9
9. If desired, add a few extra turns of black pepper just before serving to highlight the lemon, paprika, and dill.
Chef tips
Drain the tofu and cauliflower very well so the cream turns silky rather than watery. If the chicken breasts are very thick, butterfly them so they cook evenly.
Substitutions
You can swap the chicken for turkey in the same weight. The yogurt can be replaced with unsweetened lactose-free or plant-based yogurt; if so, adjust allergens accordingly. Dill can be replaced with parsley or chives.
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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