Rosemary Garlic Chicken with Smoky Cauliflower Cream and Sautéed Zucchini
🍳 Low Carb
Intermediate

Rosemary Garlic Chicken with Smoky Cauliflower Cream and Sautéed Zucchini

An original low-carb recipe featuring golden seared chicken breast, a silky smoky cauliflower cream, and pan-sautéed zucchini. It is flavorful, balanced, and ideal for a light yet satisfying main meal.

20 minPrep
25 minCook
45 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, cut en 4 filetes gruesos)
  • 500 g cauliflower (en floretes)
  • 400 g zucchini (en medias lunas)
  • 120 ml heavy cream (for the cream of coliflor)
  • 30 g grated Parmesan cheese (optional pero recomendado)
  • 18 g garlic (4 cloves chopped and 2 cloves for cocer the coliflor)
  • 8 g fresh rosemary (chopped fino)
  • 4 g smoked paprika (divided)
  • 45 ml olive oil (divided)
  • 28 g butter (divided)
  • 240 ml chicken broth (for cocer the coliflor)
  • 15 ml lemon juice (freshly squeezed)
  • 2 g lemon zest (fina)
  • 8 g salt (or to taste, divided)
  • 3 g black pepper (freshly ground, divided)
  • 10 g fresh parsley (chopped for terminar)

Nutrition facts

per serving

430 kcal
Calories
42 g
Protein
10 g
Carbs
24 g
Fat
3 g
Fiber
7 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

Dairy

Instructions

  1. 1

    Preheat the oven to 200°C / 400°F.

  2. 2

    Season the chicken breasts with 1 tablespoon olive oil, the chopped rosemary, 1 teaspoon smoked paprika, 1 teaspoon salt, 1/2 teaspoon black pepper, and 4 minced garlic cloves. Rub well on both sides and let rest for 10 minutes while you prepare the rest.

  3. 3

    Place the cauliflower in a medium pot with the chicken broth, heavy cream, and 2 whole garlic cloves. Add 1/2 teaspoon salt and bring to a gentle boil. Cook covered over medium heat for 12 to 15 minutes, until the cauliflower is very tender.

  4. 4

    While the cauliflower cooks, heat a large oven-safe skillet over medium-high heat. Add 1 tablespoon olive oil and sear the chicken for 2 to 3 minutes per side until golden.

  5. 5

    Transfer the skillet with the chicken to the oven and bake at 200°C / 400°F for 8 to 12 minutes, or until the thickest part reaches 74°C / 165°F. Remove from the oven, add 1 tablespoon butter and the lemon juice over the chicken, baste with the pan juices, and let rest for 5 minutes.

  6. 6

    In another skillet, heat the remaining 1 tablespoon olive oil with the remaining 1 tablespoon butter over medium heat. Add the zucchini, the remaining 1 teaspoon smoked paprika, lemon zest, 1/4 teaspoon salt, and the remaining 1/2 teaspoon black pepper. Sauté for 5 to 7 minutes until tender but still slightly firm.

  7. 7

    When the cauliflower is ready, remove the cooked garlic cloves if you prefer a milder flavor, or leave them in for more flavor. Add the grated Parmesan and blend until smooth and thick. Adjust salt and pepper if needed.

  8. 8

    Spoon a layer of smoky cauliflower cream onto each plate. Top with one chicken breast, arrange the sautéed zucchini on the side, and finish with chopped fresh parsley and a little of the pan juices.

Chef tips

For a lighter cream, reduce the heavy cream slightly and add more broth. Pat the chicken dry before searing for better browning without overcooking.

Substitutions

You can use boneless chicken thighs, adjusting the cooking time as needed. If you do not want to use Parmesan, omit it and add an extra tablespoon of cream to keep the texture.

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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