Cauliflower ‘rice’ is really healthy and a fraction of the calories and carbs of regular rice. It sounds strange but nothing could be easier – just blitz the cauliflower in a food processor and then heat through gently. It’s the perfect accompaniment for this tangy lemony chicken.
Prep Time: 15 minutes
Cook Time: 15-20 minutes
4 x 125g skinless boneless chicken breasts
3 garlic cloves, crushed
3 tbsp capers
Grated zest and juice of 1 lemon
1 lemon, sliced
300ml chicken stock
A handful of flat-leaf parsley, chopped
Salt and freshly ground black pepper
Crisp green salad leaves, e.g. lettuce, rocket, frisée, to serve
1 small cauliflower, cored and cut into florets
A pinch of hot dried chilli flakes
1. Cut each chicken breast through the middle, so it opens up like a book. Place between 2 sheets of baking parchment or cling film and flatten it out with a mallet or rolling pin. You’ll end up with a thin escalope.
2. Lightly fry a large frying pan with oil and place over a medium heat. Add the chicken and cook for 4–5 minutes each side until golden brown and cooked through. Remove to a plate, cover with kitchen foil and keep warm.
3. Add the garlic to the pan and cook for 1 minute without browning. Add the capers, lemon zest and juice, lemon slices and the chicken stock. Turn up the heat and let it bubble away for about 5 minutes until slightly reduced and thickened. Put the cooked chicken back in the pan and add the parsley. Season to taste.
4. While the chicken is cooking, pulse the cauliflower in a food processor until it resembles grains of ‘rice’. Lightly spray a frying pan with oil and set over a medium heat. Add the chilli flakes and cauliflower and cook for 3 minutes, stirring well, until heated through. Fluff up with a fork.
5. Serve the chicken and lemon slices in the sauce with the cauliflower rice and crisp green salad.
We have more delicious recipes for you to try here!