Braised food

Baked Lean Chicken Recipe with Tomato Braised Cauliflower: A Winner Winner Healthy Chicken Dinner | Poultry

Juicy slices of baked chicken breast sit on a bed of cauliflower braised in tomatoes and spices. Yum! This easy chicken recipe has all the flavor without all the fat and calories.

With chicken and veggies, this lean recipe is a complete meal, but you can add a salad for even more nutrition. Broccoli could replace cauliflower.

Type of cuisine: American

Preparation time: 10 minutes
Cooking time: 30 minutes

Total duration: 40 minutes

Servings: 4


  • 3 green onions, trimmed and cut into 1-inch pieces
  • 4 garlic cloves, thinly sliced
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon dried oregano
  • 1 1/2 cups canned diced tomatoes
  • 4 1/2 cups cauliflower florets
  • 1/4 cup water
  • 1/2 tsp salt (divided)
  • 1/2 teaspoon pepper (divided)
  • 1 cup fresh basil, slightly torn
  • 1 1/2 pounds boneless, skinless chicken breasts
  • 1 1/2 tablespoons olive oil

Here’s how to do it:

  1. In a saucepan, combine green onions, garlic, crushed red pepper, oregano, tomatoes and cauliflower and water. Bring everything to a boil. Season with 1/4 teaspoon of salt and pepper. Cover the pot with a lid and simmer gently for about 10 minutes, stirring occasionally, until the cauliflower is tender. Season with the remaining 1/4 teaspoon salt and pepper.
  2. Toss the chicken breast with olive oil and roast in the oven at 450 degrees F for about 20 minutes at an internal temperature of 165 degrees F. Let the chicken rest for 10 minutes.
  3. Slice the chicken. Serve on a bed of tomato-braised cauliflower.

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