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- 1 lb boneless, skinless chicken breast, diced - 1 cup cauliflower florets, roughly chopped - 1 cup low-sodium chicken broth - 1/2 cup plain Greek yogurt - 1 tablespoon extra virgin olive oil - 3 cloves garlic, minced - 1 teaspoon onion powder - 1 teaspoon dried thyme - Salt and freshly ground black pepper, to taste - 1 cup fresh spinach, chopped - 1 tablespoon nutritional yeast (optional) This dish is packed with nutrition. Chicken breast is a lean protein source. It helps build muscles and keep you full. Cauliflower adds fiber and vitamins like C and K. Greek yogurt provides protein and probiotics for gut health. Spinach is rich in iron and antioxidants, which boost your health. Using low-sodium chicken broth cuts down on salt. This dish is low in calories but high in taste and nutrition. When shopping for chicken, look for pink, moist meat. Avoid any that smells bad or has a slimy texture. For cauliflower, choose heads that feel heavy and have tight florets. Fresh spinach should be bright green and crisp, not wilted or yellowed. When buying Greek yogurt, opt for plain and low-fat versions for the best health benefits. Always check dates on packages for freshness. {{ingredient_image_2}} First, gather all your ingredients. You need: - 1 lb boneless, skinless chicken breast, diced into bite-sized pieces - 1 cup cauliflower florets, roughly chopped - 1 cup low-sodium chicken broth - 1/2 cup plain Greek yogurt - 1 tablespoon extra virgin olive oil - 3 cloves garlic, minced finely - 1 teaspoon onion powder - 1 teaspoon dried thyme - Salt and freshly ground black pepper - 1 cup fresh spinach, chopped - 1 tablespoon nutritional yeast (optional) Next, heat the olive oil in a large pot over medium heat. Once the oil shimmers, add the minced garlic. Sauté for about 1 minute until fragrant and lightly golden. Now, it's time to add the diced chicken. Sprinkle it with salt, pepper, onion powder, and dried thyme. Cook for 5 to 6 minutes. Stir occasionally until the chicken turns brown and cooks through. Once the chicken is ready, add the cauliflower and chicken broth to the pot. Raise the heat until it boils, then lower it to let it simmer for about 10 minutes. The cauliflower should be tender enough to pierce with a fork. After the cauliflower is soft, take the pot off the heat. Use an immersion blender to puree the mix until it's smooth. If you don’t have one, pour it into a standard blender, blend, and return it to the pot. Put the smooth mixture back on low heat. Stir in the Greek yogurt and nutritional yeast if you want a cheesy flavor. Mix until it’s all creamy. Now, fold in the chopped spinach. Cook for another 2 to 3 minutes until the spinach wilts. Taste your dish and adjust the seasoning. Add more salt or pepper if needed. Serve your creamy chicken delight in bowls and enjoy! Cooking time is key for a perfect dish. Start by heating olive oil over medium heat. Once it shimmers, add garlic and sauté for 1 minute. Next, cook the chicken for 5 to 6 minutes. Ensure it is browned and fully cooked. After adding cauliflower and broth, boil, then simmer for 10 minutes. This makes the cauliflower tender. Blend everything until smooth, then mix in Greek yogurt and spinach. Cook for another 2 to 3 minutes to wilt the spinach. Tasting is essential. After blending, taste your dish. If it feels bland, add salt or pepper. I recommend starting with a pinch, then adjust as needed. You can also add more onion powder or thyme for a flavor boost. Nutritional yeast adds a cheesy twist, but it’s optional. Always aim for a balance of creamy and savory for the best flavor. Meal prep can save time. Start by chopping all your ingredients ahead. Store them in separate containers. This makes cooking easy on busy days. You can also cook a larger batch and freeze portions. Use airtight containers for best results. When you’re ready to eat, just reheat and enjoy your creamy chicken delight! Pro Tips Perfectly Cooked Chicken: Ensure your chicken is cooked through by using a meat thermometer; it should reach an internal temperature of 165°F (75°C). Flavor Boost: For extra depth of flavor, marinate the chicken in lemon juice, garlic, and herbs for at least 30 minutes before cooking. Veggie Variations: Feel free to swap cauliflower for other veggies like broccoli or zucchini for a unique twist on this dish! Meal Prep Magic: This dish reheats well, making it perfect for meal prep. Store in airtight containers for up to 4 days in the fridge. {{image_4}} You can make this dish dairy-free. Swap the Greek yogurt for coconut yogurt. This change keeps the creaminess while cutting down on calories. You can also use cashew cream for a nutty flavor. Simply blend soaked cashews with water until smooth. Want to spice things up? Add herbs like basil or parsley for fresh notes. A pinch of red pepper flakes can also add a nice kick. Experiment with lemon juice for brightness. These flavors elevate the dish without extra calories. If you prefer plant-based options, tofu or tempeh works well. Use firm tofu and cube it like chicken. Sauté it until golden brown. Tempeh adds a nutty taste and is packed with protein. Both options keep your meal healthy and tasty. To store leftovers, let the dish cool down first. Transfer it to an airtight container. Seal it tightly and place it in the fridge. You can keep it for 3 to 4 days. When you want to enjoy it again, just take it out and reheat. For long-term storage, you can freeze the dish. Make sure it is completely cool before freezing. Use a freezer-safe container or bag. Label it with the date. It will stay fresh for up to 2 months. When you're ready to eat it, thaw it in the fridge overnight. When reheating, add a splash of chicken broth or water. This helps keep the dish creamy. Reheat it on the stove over low heat. Stir it gently to warm it evenly. If using a microwave, heat in short intervals. Stir between each interval to avoid hot spots. Enjoy your creamy chicken delight! Yes, you can make this recipe ahead of time. Prepare the creamy chicken and let it cool. Store it in a sealed container in the fridge. It stays fresh for up to three days. Reheat it on the stove over low heat. This keeps it creamy and tasty. I often make a batch on Sundays for easy weeknight dinners. To make this dish spicier, add red pepper flakes or diced jalapeños. You can also mix in hot sauce while cooking. Start with a small amount, then taste it. Adjust the heat to your liking. I enjoy adding extra garlic for a kick. It blends well with the creamy flavors. Great sides for creamy chicken include whole-grain rice or quinoa. They soak up the sauce nicely. You can also serve it with a fresh salad or steamed broccoli. Roasted vegetables add color and crunch. Try garlic bread for a comforting touch. These sides balance the dish well and make it complete. In this article, we explored key ingredients, cooking steps, and handy tips for your dish. You learned about nutritious picks and how to choose fresh ingredients. Next, we walked through the cooking steps for a creamy finish. I shared useful tricks for perfecting your flavors and meal prep. We also looked at variations and storage methods to keep meals fresh. Finally, I answered common questions to help you succeed. With this guide, you can confidently create and enjoy your dish.

Creamy Low-Calorie Chicken Delight

A delicious and creamy chicken dish that's low in calories, packed with flavor and nutrients.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine American
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 lb boneless, skinless chicken breast, diced into bite-sized pieces
  • 1 cup cauliflower florets, roughly chopped
  • 1 cup low-sodium chicken broth
  • 0.5 cup plain Greek yogurt, for creaminess
  • 1 tablespoon extra virgin olive oil
  • 3 cloves garlic, minced finely
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme, for a herby note
  • to taste Salt and freshly ground black pepper
  • 1 cup fresh spinach, chopped
  • 1 tablespoon nutritional yeast (optional, for a cheesy flavor)

Instructions
 

  • In a large pot, heat the olive oil over medium heat until shimmering. Add the minced garlic and sauté it for about 1 minute, stirring frequently, until it becomes fragrant and lightly golden.
  • Gradually introduce the diced chicken breast into the pot. Season it generously with salt, pepper, onion powder, and dried thyme. Cook the chicken for 5 to 6 minutes, stirring occasionally, until it's evenly browned and fully cooked through.
  • Once the chicken is ready, add the cauliflower florets along with the chicken broth. Increase the heat to bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for approximately 10 minutes, or until the cauliflower is tender and easily pierced with a fork.
  • After the cauliflower is cooked, remove the pot from the heat. Employ an immersion blender to puree the mixture until it reaches a velvety smooth consistency. If you don't have an immersion blender, carefully transfer the mixture to a standard blender in batches to blend until smooth, then return it to the pot.
  • With the smooth mixture back on low heat, stir in the Greek yogurt and nutritional yeast (if using), mixing until fully incorporated and creamy.
  • Fold in the chopped spinach and continue to cook for an additional 2 to 3 minutes, just until the spinach wilts and everything is warmed through.
  • Taste the dish and adjust the seasoning if needed, adding more salt or pepper according to your preference.

Notes

Serve in individual bowls, garnished with parsley or cracked black pepper. Pair with whole-grain rice or quinoa.
Keyword chicken, creamy, healthy, low-calorie