🍗 Garlic Parmesan Chicken with Roasted Broccoli & Cauliflower Rice

1/2

2/2

🍗 Garlic Parmesan Chicken with Roasted Broccoli & Cauliflower Rice

Name: 🍗 Garlic Parmesan Chicken with Roasted Broccoli & Cauliflower Rice
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Cuisine: European, Italian, Mediterranean
Ingredients: 8 oz boneless, skinless chicken breast, cut into bite-size pieces; 1 tbsp grated Parmesan cheese; 1 tsp olive oil; 1 tsp garlic powder; 1/2 tsp paprika; 1/2 tsp Italian seasoning; Salt and black pepper to taste; Roasted Broccoli; 2 cups broccoli florets; 1/2 tsp garlic powder; Salt and pepper to taste; Cauliflower Rice; 2 cups cauliflower rice; Salt and pepper; Squeeze of fresh lemon juice; Optional parsley

1 step

Prep:10minCook:12min

Updated at: Wed, 19 Aug 2026 22:07:20 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories255.7 kcal (13%)

Total Fat6.9 g (10%)

Carbs17.9 g (7%)

Sugars4.6 g (5%)

Protein32.9 g (66%)

Sodium1333.6 mg (67%)

Fiber6.8 g (24%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

8 ozboneless skinless chicken breast

cut into bite-size pieces

1 Tbspgrated parmesan cheese

1 tspolive oil

1 tspgarlic powder

½ tsppaprika

½ tspitalian seasoning

2 cupsbroccoli florets

½ tspgarlic powder

2 cupscauliflower rice

Instructions

Step 1

Prepare the chicken: Toss chicken with olive oil, Parmesan, garlic powder, paprika, Italian seasoning, salt and pepper. Air fry: Cook at 400°F for 8–10 minutes, shaking halfway through. Chicken should reach 165°F internally. Cook the broccoli: Toss broccoli with olive oil, garlic powder, salt and pepper. Air fry at 375°F for 7–10 minutes, shaking halfway, until browned and crispy around the edges. 🥦 Make the cauliflower rice: Heat olive oil in a skillet over medium heat. Add cauliflower rice and garlic powder. Cook 5–7 minutes until tender. Season and finish with lemon juice. Build each meal-prep bowl: Divide the chicken, roasted broccoli and cauliflower rice evenly between two containers. 💡 Extra flavor without many calories: Sprinkle a little extra Parmesan and fresh lemon over everything right before eating. 🍋🧀