5.0 from 3 votes
Pan-fried Lemon Garlic Chicken Breast over Cauliflower Rice
Tender and juicy chicken breast Pan fried to perfection and then served over a lemon garlic cauliflwoer rice.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4
Calories: 287 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 lb boneless skinless chicken breasts slices on half lengthways
- 1 tsp lemon-pepper seasoning
- 1 tsp garlic salt
- 3 tbsp flour
- 2 tbsp olive oil divided
- 3-4 garlic cloves roughly chopped
- 1 medium lemon juiced
- 1 tbsp lemon zest
- 1 cup chicken stock
- 4 cups cauliflower rice fresh or frozen and thawed
- 2 tbsp minced cilantro
- Lemon slices to garnish
Instructions
- Season the chicken with lemon-pepper seasoning and garlic salt, then lightly coat in flour.
- Heat half of the oil in a large skillet over medium heat. Fry the chicken breast in two batches until golden brown on both sides, and cooked through. (about 3-4 minutes on each side). Set aside on a clean chopping board, sit for 5 minutes, then slice it.
- To the same pan add the garlic, lemon juice, zest, and stock. Bring to a boil and allow it to reduce by half, stirring frequently through the bottom of the pan.
- Add the cauliflower rice and cook, stirring frequently for 5 minutes, or until tender and flavored.
- Return the chicken back to the pan, over the cauliflower rice.
- Garnish with cilantro and lemon slices.
Cup of Yum
Notes
- We recommend you use chicken breast. They are leaner and healthier. But if you must, you can use boneless and skinless chicken thighs.
- Rice your own cauliflower, or to save on time, use pre-packed frozen cauliflower. Thaw ahead before using.
- Use fresh lemon if you can. Bottled lemon just doesn't taste as great.
- If you don't have chicken stock, use vegetable stock.
- Try to use fresh garlic cloves for optimum flavor. If you don't have any handy, use garlic powder.
Nutrition Information
Calories
287kcal
(14%)
Carbohydrates
18g
(6%)
Protein
30g
(60%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Trans Fat
1g
Cholesterol
74mg
(25%)
Sodium
848mg
(35%)
Potassium
1026mg
(29%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
59IU
(1%)
Vitamin C
96mg
(107%)
Calcium
58mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 287
% Daily Value*
| Calories | 287kcal | 14% |
| Carbohydrates | 18g | 6% |
| Protein | 30g | 60% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 1g | 50% |
| Cholesterol | 74mg | 25% |
| Sodium | 848mg | 35% |
| Potassium | 1026mg | 22% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 59IU | 1% |
| Vitamin C | 96mg | 107% |
| Calcium | 58mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.