Rosemary Garlic Chicken with Smashed Cauliflower and Roasted Poblano Peppers

Name: Rosemary Garlic Chicken with Smashed Cauliflower and Roasted Poblano Peppers
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 5 servings
Cuisine: American
Ingredients: 1.5 pound chicken breast (boneless, skinless); 3 head cauliflower (cut into florets); 4 poblano peppers (cored and sliced); 1.5 tablespoon olive oil; 2 tablespoon fresh rosemary (chopped); 3 clove garlic (minced); 1 teaspoon salt; 0.75 teaspoon black pepper; 0.75 cup chicken broth; 1 cup brown rice (uncooked)

Tender chicken breasts roasted with aromatic rosemary and garlic, served alongside creamy smashed cauliflower, savory roasted poblano peppers, and fluffy brown rice for a wholesome, high-protein, and high-fiber meal.

Prep: 20 min
Cook: 30 min
Total: 50 min
Servings: 5
Cuisine: American
Difficulty: Easy
Cost: $6.30/serving

Dietary

High-Protein
High-Fiber
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Gluten-Free
Low-Saturated-Fat
Low-Fat
Low-Calorie

Ingredients

1.5 pound chicken breast (boneless, skinless)
3 head cauliflower (cut into florets)
4 poblano peppers (cored and sliced)
1.5 tablespoon olive oil
2 tablespoon fresh rosemary (chopped)
3 clove garlic (minced)
1 teaspoon salt
0.75 teaspoon black pepper
0.75 cup chicken broth
1 cup brown rice (uncooked)

Instructions

Preheat your oven to 400°F. Lightly grease a baking sheet. In a small bowl, combine 1 tablespoon of olive oil, 1 tablespoon of fresh rosemary, 2 cloves of minced garlic, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
Pat the chicken breasts dry and rub the prepared mixture over them. Place the chicken on one side of the prepared baking sheet.
Place the cauliflower florets in a microwave-safe bowl with 1/2 cup of water, cover, and microwave for 10-12 minutes, or until very tender. Alternatively, steam or boil until tender.
In a separate bowl, toss the sliced poblano peppers with the remaining 1/2 tablespoon of olive oil, 1/2 teaspoon of salt, and 1/2 teaspoon of black pepper. Add the seasoned poblano peppers to the other side of the baking sheet with the chicken.
While the chicken and peppers roast, cook the brown rice. Combine 1 cup uncooked brown rice with 2 cups of water in a small pot. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until water is absorbed and rice is tender. Remove from heat and let stand, covered, for 5 minutes.
Roast the chicken and poblano peppers for 20-25 minutes, or until the chicken is cooked through (internal temperature of 165°F) and the peppers are tender and slightly charred. While roasting, mash the tender cauliflower with a fork or potato masher. Stir in the 3/4 cup of chicken broth, remaining 1 tablespoon of fresh rosemary, 1 clove of minced garlic, and remaining 1/4 teaspoon of black pepper until smooth and creamy. Season to taste with additional salt if needed.
Serve the rosemary garlic chicken alongside the smashed cauliflower, roasted poblano peppers, and cooked brown rice.

Notes

Leftovers can be stored in an airtight container for up to 3 days and reheat well in the microwave or oven.

Nutrition (per serving)

Calories: 470
Protein: 39.3 g
Carbohydrates: 58.1 g
Fat: 8.7 g
Fiber: 10.3 g
Sodium: 826 mg
Saturated Fat: 1.2 g
Sugar: 15.9 g
Cholesterol: 96 mg