By Nicholas Geil
Spiced Sous-Vide Chicken with Fiber-Rich Cauli-Bean Sauce
30 steps
Prep:20minCook:1h 40min
Tender, spice-crusted chicken breasts sous-vide to juicy perfection, served atop silky shirataki noodles and a luxuriant cauliflower-white bean purée boosted with chia and psyllium for an Italian-inspired yet macro-perfect feast.
Updated at: Tue, 22 Jul 2025 03:11:06 GMT
Nutrition balance score
Great
Glycemic Index
23
Low
Glycemic Load
8
Low
Nutrition per serving
Calories510.8 kcal (26%)
Total Fat20.3 g (29%)
Carbs36.6 g (14%)
Sugars4.1 g (5%)
Protein49.1 g (98%)
Sodium511.5 mg (26%)
Fiber19.3 g (69%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
For the Chicken
600gboneless skinless chicken breast
2 Tbspextra-virgin olive oil
1 tspsmoked paprika
1 tspground cumin
½ tspcrushed red pepper flakes
1 tspgarlic powder
½ tspblack pepper
finely ground
½ tspsea salt
For the Sauce
300gCauliflower Florets
200gcanned white beans
drained & rinsed
1 cupbaby spinach
½ cupkale
chopped
1clove garlic
peeled
1 Tbspnutritional yeast
150gfull-fat Greek yogurt
1 Tbspextra-virgin olive oil
For the Noodles & Veggies
For the Fiber Boost
For Garnish (Optional)
Instructions
Sous-Vide Chicken
Step 1
Set your sous-vide cooker to 145 °F (63 °C).
Step 2
Meanwhile, pat the chicken breasts dry with paper towels.
Step 3
Rub each breast evenly with 1 Tbsp olive oil, smoked paprika, ground cumin, garlic powder, crushed red pepper, salt, and pepper, massaging the spices into every nook.
Step 4
Place the seasoned breasts in a vacuum-seal bag, remove the air, and seal tightly.
Step 5
Submerge the bag fully in the water bath and cook for 1 hour and 30 minutes.
Roasting Cauliflower
Step 6
Preheat your oven to 425 °F (220 °C).
Step 7
Toss cauliflower florets with 1 tsp olive oil and a pinch of salt.
Step 8
Spread them in a single layer on a baking sheet.
Step 9
Roast for 20 minutes, turning once halfway, until the edges are golden and a fork slides in easily.
Greens Prep
Step 10
In your Ninja Kitchen bowl, pulse the garlic clove until finely minced.
Step 11
Add kale and pulse until chopped into small pieces.
Step 12
Add spinach and pulse three more times just to break down the leaves—avoid pureeing.
Step 13
Transfer the chopped greens to a bowl and set aside.
Cauli-Bean Sauce Blending
Step 14
Place the roasted cauliflower and white beans into the Ninja Kitchen.
Step 15
Add the chopped greens, nutritional yeast, Greek yogurt, and 1 Tbsp olive oil.
Step 16
Blend on high until the mixture is perfectly smooth, stopping once to scrape down the sides.
Step 17
Sprinkle in chia seeds and psyllium husk.
Step 18
Pulse twice to thicken, then taste and adjust salt as needed.
Noodles & Broccoli
Step 19
Bring a pot of water to a gentle simmer.
Step 20
Add the rinsed shirataki noodles and simmer for 2 minutes, then drain.
Step 21
Immediately toss noodles with a light drizzle of olive oil.
Step 22
Return the pot to the simmering water, add broccoli florets, and cook for 2 minutes.
Step 23
Drain both broccoli and noodles together.
Searing & Plating
Step 24
Remove chicken from its bag and pat dry.
Step 25
Heat a skillet over high heat and sear chicken 30 seconds per side until golden.
Step 26
Rest for 5 minutes, then slice each breast.
Step 27
Divide noodles and broccoli among four plates.
Step 28
Spoon sauce over the beds of noodles.
Step 29
Fan chicken slices over the sauce.
Step 30
Finish with Parmigiano-Reggiano, basil ribbons, and lemon zest.
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