Description
This high-protein, low-carb skillet meal features tender, pan-seared chicken thighs and crisp broccoli florets generously tossed in a zesty, spicy buffalo-butter sauce. Served atop a bed of light, earthy cauliflower rice, this dish packs restaurant-quality flavors into a healthy, nutrient-dense dinner that is perfect for busy weeknights. It is naturally gluten-free and avoids all pork products, focusing on clean, whole-food ingredients for a satisfying experience.
Ingredients
1 large head cauliflower
1 tbsp olive oil
1 lb boneless skinless chicken thighs, cut into bite-sized pieces
1 lb broccoli, cut into florets
1/4 cup hot sauce (e.g., Frank’s Red Hot)
2 tbsp unsalted butter
Salt and black pepper to taste
Instructions
Place cauliflower florets into a food processor and pulse until they reach a rice-like consistency.
Heat a skillet with olive oil over medium-high heat and sauté the cauliflower rice with salt and pepper for 5-8 minutes; remove and set aside.
In the same skillet, add a little extra oil if needed and brown the chicken pieces over medium-high heat until fully cooked.
Add the broccoli florets and a splash of water to the skillet, covering with a lid for 3-4 minutes to steam until tender-crisp.
Whisk together the hot sauce and butter in a small bowl.
Pour the buffalo sauce mixture over the chicken and broccoli, tossing to coat evenly.
Serve the buffalo chicken and broccoli mixture over the prepared cauliflower rice.
Notes
Ensure you do not over-process the cauliflower to avoid a mushy texture. For extra protein, you can add a sprinkle of feta cheese or Greek yogurt as a garnish. Store leftovers in an airtight container for up to 3 days.
- Prep Time: 15
- Cook Time: 20
- Category: Sheet Pan Dinners
- Method: Stovetop
- Cuisine: American Fusion
Nutrition
- Serving Size: 1.5 cups
- Calories: 380
- Sugar: 3g
- Sodium: 750mg
- Fat: 22g
- Saturated Fat: 8g
- Carbohydrates: 15g
- Fiber: 5g
- Protein: 32g
- Cholesterol: 115mg