Description
A healthy, quick chicken bowl with crispy baked chicken, cauliflower rice, and zesty yogurt sauce. Perfect for busy families needing bold flavors without heavy ingredients.
Ingredients
4 (6-ounce) chicken breasts
4 cups cauliflower rice
2 cups Greek yogurt
½ cup flour
1 tbsp seasoning mix (chili powder, garlic powder, paprika)
2 tbsp olive oil
Notes: Substitute chicken thighs for heartier texture, sour cream for tangy alternative, whole wheat/rice flour for low-carb
Instructions
Pat chicken breasts dry
Combine flour and seasoning in a shallow dish
Dredge chicken in flour mixture and shake off excess
Heat olive oil in an oven-safe skillet
Sear chicken 3-4 minutes per side
Transfer skillet to 400°F oven
Roast 15-20 minutes until 165°F
Rest chicken 5 minutes before slicing
Prepare yogurt sauce while chicken bakes
Combine yogurt, salt, and optional cucumber/avocado for sauce
Notes
Use frozen cauliflower rice for convenience
Test chicken doneness with a thermometer
Add herbs like cilantro or parsley to the sauce
Serve immediately or store in airtight containers
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 5g
- Sodium: 300mg
- Fat: 18g
- Saturated Fat: 5g
- Carbohydrates: 18g
- Fiber: 3g
- Protein: 40g
- Cholesterol: 100mg