The combination of these ingredients when baked is quite a dietary dish, since 100 g of dish contains 98.6 kcal. However, this designation may increase depending on what part of the chicken is used during cooking.

Reference. The fillet is the lowest calorie part of the chicken.

Also 100 grams contains:

• 11.1 g protein;
• 4.9 g fat;
• 2.7 g carbohydrates.

Cauliflower has a lot of dietary fiber, therefore produces a beneficial effect on the intestinal flora and the entire digestive system.

In addition, it contains vitamin C, potassium, folic acid and various minerals. And together with the large amount of amino acids in chicken fillet, this dish is undoubtedly one of the healthiest.

A special property of cauliflower is that it is easily digestible. and is digested by the body, and therefore suitable for both adults and children.

Along with all the advantages, there are also restrictions on consumption associated with cauliflower.

You should eat these foods with caution:

• with hypothyroidism;
• for gout;
• with gastritis with high acidity.

Video about the benefits of cauliflower:

Step-by-step cooking instructions with photos

Ingredients:

• 300 g cauliflower;
• 200 g chicken fillet;
• 3 eggs – 100 ml low-fat kefir;
• 50 grams of hard cheese;
• vegetable oil for lubrication;
• salt.

Product processing: Wash the cauliflower, boil for 5 minutes, rinse the fillet and dry.

Cooking steps:

1. Cut the chicken breast into medium pieces.
2. Grease a baking dish with oil and place the fillet on it, add a little salt.
3. Place the boiled cabbage on top of the fillet.
4. Mix eggs, kefir, beat well, add salt. Pour this mixture over the fillet and cabbage.
5. Grate the cheese coarsely and sprinkle on top.
6. Place in preheated oven and cook for 25 minutes.

We invite you to watch a video recipe for another option for cooking cauliflower with chicken in the oven:

Various variations of the recipe

With garlic

To add spiciness, you can finely chop the garlic. and add it to kefir with eggs.

With potatoes

In order not to prepare a side dish for the dish, you can cut the peeled potatoes into circles, 1 cm thick, add salt and place on the bottom of the dish, and then follow the instructions. This will make the dish filling and more nutritious.

Attention! If the potatoes are young and boil quickly, you can cut them in half or into 4 pieces.

You can find out more nuances about baking cauliflower with potatoes and other vegetables.

With sour cream sauce

For those who do not care about calories, they can replace kefir with sour cream. This combination will give the dish a creamier, delicate taste, as well as richness and satiety.

With greens

In the end, when the dish is almost ready you can sprinkle it on top green onions or a whole combination of dill, onion, parsley. This will make the dish even healthier.

With carrots

The difference from the original recipe is that we place lightly fried carrots on top of the cauliflower, and then pour the mixture over it. In this case, carrots will add juiciness and richness.

How to cook for children?

The best recipe for children is soufflé. For this:

1. The cabbage must be pureed.
2. Add butter.
3. Also pass the meat into the minced meat.
4. Layer and top with beaten eggs.

Be sure to lay it out beautifully so that the child wants to try it. You can decorate with cucumbers and tomatoes if there is no allergic reaction. And also add less salt.

A few quick recipes

Cutlets

Ingredients:

• half a kilo of cauliflower;
• minced chicken;
• 2 eggs;
• salt;
• vegetable oil.

Product processing: Rinse the cabbage.

Step-by-step instruction:

1. Boil the cauliflower and pass through a meat grinder.
2. Mix the minced meat with cabbage, add eggs and salt. Form cutlets from the resulting mass.
3. Grease a baking dish with oil and place the cutlets on it.

Important! Ready cutlets can be served with cheese, sour cream or garlic sauce.

Casserole

Products:

• 300 grams of cauliflower;
• 6 chicken drumsticks;
• 2 tomatoes;
• salt;
• vegetable oil;
• sour cream.

Product processing: rinse drumsticks, tomatoes and cauliflower and dry

Cooking steps:

1. Boil the cabbage for 5-6 minutes, cool, and separate into inflorescences.
2. Grease a baking dish with oil, lay out the cabbage, drumsticks and tomatoes, and add salt.
3. Pour in sour cream and place in the oven for 30-35 minutes.

Video recipe for cauliflower casserole with chicken:

Serving options

It is best to serve the cooked dish on a flat plate., garnished with herbs, slices of tomatoes and cucumbers. If the chicken and cauliflower were prepared without potatoes, then boiled rice, buckwheat or pasta may still be suitable as a side dish.

To add flavor to the dish, use your favorite seasonings, as well as sesame seeds.

Conclusion

Currently, many recipes have been developed for preparing cauliflower in combination with chicken. There is always a share left for the imagination of the housewife or cook herself. By changing the ingredients, new flavors are introduced for your lunches and dinners.

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Step 1: prepare the ingredients.

Clear onion from the peel, and disassemble the cauliflower into inflorescences, rinse these 2 ingredients together with the tomatoes under running water to remove various types of contaminants. Then place the onion on a cutting board, use a knife to chop it into a medium cube with an approximate diameter 1 by 1 centimeter and transfer to a separate plate. Cut each cabbage inflorescence into 2 halves and place in a deep bowl. Cut off the place where the stem was attached to the tomatoes, grind them in a blender to a puree-like consistency at high speed and pour the mass into a separate deep bowl. Rinse the chicken thighs under running water, dry with paper kitchen towels, if there are small hairs and feathers on the surface of the skin, remove them with a knife. Then transfer the thighs to a deep bowl.

Step 2: fry the chicken.

Turn on the stove to medium level and place a frying pan on it with the required amount vegetable oil. Gently lower into the heated fat chicken thighs and fry them on both sides until crispy.
It will take you approximately 10 minutes each. Periodically turn the thighs with a kitchen spatula on one side or the other for better frying and so that the chicken thighs acquire a beautiful, uniform golden crust.

Step 3: fry the onion.

Once the chicken is browned on all sides, remove it from the pan using kitchen tongs and place it on a plate. Reduce the heat on the stove to the lowest level and add the chopped onion to the pan. Simmer until translucent and light golden crust during 5 – 6 minutes.

Step 4: add flour.

When the onion reaches the consistency you want, add the required amount of sifted vegetable oil to the pan. wheat flour. Stir the total mass with a tablespoon until smooth and simmer 1 – 2 minutes stirring continuously with a tablespoon so that the flour does not burn and stick to the bottom of the pan.

Step 5: add tomatoes.

Then add the tomatoes, chopped in a blender, into the pan. Simmer them together with onions and flour for 2 – 3 minutes, without ceasing to mix the ingredients.

Step 6: add spices.

After the lapse of 2 – 3 minutes add black to taste to the total mixture ground pepper, salt and ground red pepper. Stir the stewed vegetables with a tablespoon, simmer them together some more 2 – 3 minutes then remove the pan from the stove.

Step 7: Place all the stewed ingredients in the cauldron.

Take a large cauldron of any shape, place a mass of stewed vegetables and spices.
Place fried chicken thighs on top of it, press them down a little with kitchen tongs to the bottom of the cauldron.

Step 8: add water.

Then pour the required amount of clean distilled water into the cauldron. Pour in water in parts so that it covers the chicken and is above its level by 1.5 - 2 centimeters, otherwise you risk getting too much runny sauce and overcooked cabbage.

Step 9: Add cabbage.

Place an even layer of cauliflower florets on top of the chicken, so that the pieces are not very close to each other, and cover the cauldron with a lid.

Step 10: Stew chicken with cauliflower and tomatoes.

Turn on the stove to the highest temperature and place the cauldron on it. After the liquid in the container boils, and you will hear this from the characteristic gurgling sound inside the cauldron, reduce the temperature of the stove to the lowest level and simmer the chicken with vegetables for 25 minutes. Do not remove the cover! After the required time has passed, open the lid slightly and use a fork to check the readiness of the ingredients. If its teeth enter the flesh of meat and cabbage with pressure, then it is necessary to bring them to full readiness under closed lid, 10 – 15 minutes will be quite enough. If the tines of the fork fit in freely, then turn off the stove, cover the cauldron with a lid, and let the dish steep for a while. 10 minutes and go ahead and taste it.

Step 11: Serve the stewed chicken with cauliflower and tomatoes.

Stewed chicken with cauliflower and tomatoes is served hot, placed in portions on plates. This dish does not need any additions, it has everything: juicy meat soaked in vegetable juice, tomato sauce with a pronounced aroma of spices, and of course very healthy cauliflower, the taste of which is simply impossible to convey, soft, aromatic, with a sour aftertaste absorbed the smell of chicken and fried onions. You can savor this delicacy with red semi-sweet or dry wine, and supporters of a sober lifestyle can wash this dish down with juice or freshly brewed tea.

Bon appetit!

- – The set of spices indicated in this recipe not important, you can put any other spices that are suitable for vegetable dishes or chicken dishes.

- – You can cook such chicken not only in a cauldron, but also in a duck pot, a frying pan with high sides, a pressure cooker or a large saucepan.

- – The above type of sauce can be supplemented if desired, for example, add sweet salad peppers to a blender with tomatoes, hot peppers chili, any fresh herbs, and you can also dilute the resulting sauce with cream, sour cream, mayonnaise, and stew chicken with cauliflower in it.

Let's bake chicken breast with cauliflower for a low-calorie meal

Hello, my dear readers!

5 rules of proper nutrition from Olga Dekker

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Is it important for you that food helps you get a good figure, become light and cheerful? And I just had a wonderful diet recipe in store! ;)

The dish will be light, but very appetizing and tasty! In addition, baked cauliflower with chicken breast- easy to prepare.

It’s also healthy and gentle – it’s very suitable for children! And for some reason, in this form, the kids even eat what they usually pick out and push aside! ;)

In general, you may be surprised, but today no one will be capricious at the table!

Cauliflower, by the way, is an amazing vegetable. But more on that later. ;)

Have you decided to bake chicken with cauliflower? The family will eat everything! You won't save a single piece! ;)

Even if you strictly monitor every calorie, you can safely prepare such a dish! Tempting aromas golden brown crust and delicate taste - how can you resist? :)

Now we’ll move on to the recipe with a photo, now, now... Just let it sound first...

Music for inspiration

For this role today I propose the song “Bleeding Love” by Leona Lewis. Let's get down to business with this beautiful melody!

But first, let's prepare all the ingredients we need. ;)

Products:

If everything is at hand, then why wait? :)

Let's start cooking!

Recipe:

But we’re not going to sit around doing nothing all this time, are we? Of course not! First of all, let's find out the calories!

Valuable information :)

100 grams of baked chicken with cabbage – 100.58 kcal!

• Protein – 11, 12 g;
• Fat – 4.28 g;
• Carbohydrates – 4.46 g;

In my opinion, this is an excellent protein dish that is great for weight loss! Do you like it too? :)

And how great it tastes! See for yourself soon!

Just don’t forget that on the dining table there should be products that go well together.

Helpful company

This is why I recommend taking vegetables with meat. And the slightly increased calorie content of one dish can be compensated by the lightness of another.

For example, cauliflower with chicken breast is worth trying with or with. And you can apply for the first one.

My recipe today is basic. That is, many other similar dishes can be made based on it...

Culinary experiments

Try boiling cabbage not in water, but in cream. Or in milk. In cow or even coconut! Just one detail, and the taste will immediately sparkle in a new way ;)

You can change vegetables - for example, bake chicken fillet with zucchini, eggplant, and sweet pepper. There are options with bechamel sauce, mayonnaise or sour cream - instead of an egg-milk mixture.

Concerning kitchen appliances, then, of course, such a casserole can be prepared with the same success in a slow cooker. In the “Extinguishing” mode it will take 40-50 minutes.

And now about how cauliflower can surprise you. Remember what I promised to tell you? :)

About the benefits of familiar products

This vegetable has become familiar and popular in Russia not so long ago. But it did, and it’s wonderful! :)

• After all, there is several times more vitamin C in cauliflower than in white cabbage. It strengthens the immune system, lowers cholesterol, and is good for the heart, liver, bones and stomach.

• And it is digested better than other types of cabbage. Therefore, it is recommended for various diets and for baby food. You've probably seen it yourself in the form of purees for the little ones? :)

Do you like cauliflower or broccoli?

I hope you definitely enjoy this recipe! Share your impressions of today's dish! And, if you also know how to cook something similar, be sure to tell me :)

I wish you health and good mood!

Let's start by cutting the carrots, making them into thin and short strips. This will make the final texture of the dish more interesting.

Now split the breast in half and cut into small pieces. This way the meat will cook faster and retain its juiciness, which is very important for dry breasts!

Heat the oil in a frying pan over medium heat.

Fry the carrots and meat until almost done.

For those struggling to get in shape, instead of vegetable oil, add a little butter to the pan.

Now we send the cauliflower to fry. This will take about 4 minutes, maybe more. As soon as you see that the white cauliflower has become cauliflower - that is, it has turned golden in some places - it’s ready.

Again, for a dietary variation of the dish, it is better to cook the cauliflower for 5 minutes in boiling water rather than fry it.

A batter in which you can fry the cauliflower will help complete this dish. We talked about it in the recipe ““.

Finally, having already turned off the heat on the stove, add sour cream to the pan. Stir and add grated cheese. Mix again. Salt and serve our chicken with cauliflower!

Bon appetit!

Delicious, healthy dietary dishes Can be made with cauliflower and chicken. This is a very successful combination of products. By adding other vegetables to chicken and cabbage, you get delicious fried, stewed, baked dishes. I like these simple, inexpensive ones, low calorie recipes- I recommend!

Cauliflower with chicken and vegetables

What we cook from - the necessary set of products:

Sprinkle the finished cauliflower with chicken with herbs and serve with a side dish of buckwheat or rice.

Cauliflower with chicken in spicy seasoning

This dish turns out equally tasty with pieces of chicken (breast, fillet) and with minced chicken, just like , is suitable for a festive table.

What we cook from - a set of products for cooking:

• cauliflower (fresh or frozen) – 400 g;
• minced chicken, fillet or chicken breast – 350 g;
• mayonnaise or sour cream 0 100 g;
• onions – 1 pc.;
• spicy spices for chicken, a mixture of peppers and garlic, salt - to your taste;
• vegetable oil – 2 tablespoons.

How to cook cauliflower with chicken:

This is a wonderful dietary second course for lunch or a light, low-calorie dinner for the whole family. Moreover, cauliflower can easily be replaced with any other type of cabbage - regular white cabbage, Brussels sprouts, Peking cabbage. Also, if not fresh vegetables. Frozen cauliflower is suitable (it’s better not to use pickled cauliflower; the chicken may turn out to be harsh and have a specific taste).

And another good recipe:

Stewed cauliflower with chicken

What we cook from:

• chicken breast -0.5 kg;
• cauliflower – 1 kg;
• carrots – 2 pcs.;
• dill - several sprigs;
• fresh tomatoes – 4-5 pcs. (or tomato paste– 1-2 tablespoons);
• spices for chicken;
• vegetable oil – 3 tablespoons;
• salt.

How to prepare stewed cauliflower:

After 25 minutes it’s fragrant braised cabbage with chicken, sprinkled with herbs - on your table. Bon appetit!