Mild Ras el Hanout Chicken with Cauliflower Tahini Cream, Roasted Broccoli and Lemon Lentils
🩺 Diabetic-Friendly
Intermediate

Mild Ras el Hanout Chicken with Cauliflower Tahini Cream, Roasted Broccoli and Lemon Lentils

An original main dish created for the Diabetic-Friendly category: golden chicken breast seasoned with a mild aromatic spice blend, served over a silky cauliflower tahini cream, with roasted broccoli and lemony lentils for a balanced, flavorful, and satisfying meal.

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

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

Ingredients

Adjust servings
4
  • 680 g chicken breast (skinless, en 4 pieces)
  • 600 g cauliflower (en floretes)
  • 400 g broccoli (en floretes)
  • 240 g cooked lentils (escurridas si son of bote)
  • 45 ml tahini (pasta of sésamo)
  • 120 g plain Greek yogurt (without sugar)
  • 45 ml olive oil (divided)
  • 12 g garlic (chopped)
  • 1 unit lemon (3 tbsp de jugo)
  • 10 g ras el hanout (mezcla suave)
  • 2.5 g ground cumin
  • 2.5 g sweet paprika
  • 180 ml vegetable broth (low sodium)
  • 15 g fresh parsley (chopped)
  • 6 g salt (or to taste)
  • 2 g black pepper (freshly ground)

Nutrition facts

per serving

428 kcal
Calories
47 g
Protein
20 g
Carbs
18 g
Fat
7 g
Fiber
13 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

DairySesame

Instructions

  1. 1

    Preheat the oven to 220 °C / 425 °F. Prepare a large baking sheet.

  2. 2

    Place the broccoli on the baking sheet and toss it with 15 ml (1 tbsp) olive oil, 2 g salt, and a little black pepper. Roast for 18 to 20 minutes at 220 °C / 425 °F, turning halfway through, until tender with browned edges.

  3. 3

    Meanwhile, bring a medium pot of water to a boil. Cook the cauliflower for 10 to 12 minutes until very tender. Drain well.

  4. 4

    Transfer the cooked cauliflower to a blender or food processor with the tahini, Greek yogurt, 60 ml (1/4 cup) vegetable broth, half of the chopped garlic, 15 ml (1 tbsp) lemon juice, a little lemon zest, 2 g salt, and black pepper. Blend until smooth and creamy. If needed, add a little more vegetable broth to adjust the texture. Keep warm.

  5. 5

    Season the chicken breasts with ras el hanout, ground cumin, sweet paprika, 2 g salt, and black pepper.

  6. 6

    Heat a large skillet over medium-high heat with 15 ml (1 tbsp) olive oil. Brown the chicken for 2 to 3 minutes per side.

  7. 7

    Lower the heat to medium. Add the remaining chopped garlic and 120 ml (1/2 cup) vegetable broth, then cover partially. Cook for 8 to 10 minutes more, until the chicken is fully cooked and juicy. Remove the chicken and let it rest for 3 minutes.

  8. 8

    In the same skillet, add the cooked lentils, the remaining 15 ml (1 tbsp) olive oil, the remaining 30 ml (2 tbsp) lemon juice, a little lemon zest, the fresh parsley, and a pinch of salt. Cook for 2 to 3 minutes, stirring, until the lentils are heated through and well seasoned.

  9. 9

    To serve, spread the cauliflower tahini cream onto the plates. Top with one chicken breast, add the roasted broccoli, and finish with the lemon lentils. Serve immediately.

Chef tips

For an especially silky cream, let the cauliflower drain very well before blending. If you want a toastier flavor, you can warm the tahini briefly in the empty skillet for 20 seconds before adding it to the cream.

Substitutions

You can swap the chicken for turkey in the same amount. Broccoli can be replaced with Brussels sprouts or asparagus. If you do not have ras el hanout, use a homemade mix of cumin, coriander, and a pinch of cinnamon. For a dairy-free version, replace the Greek yogurt with unsweetened plant-based yogurt; in that case remove the dairy allergen only if the substitute is truly dairy-free.

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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