November 3, 2021
Persian Saffron Chicken with Dill Cauliflower Rice
Chicken and onions cooked in a floral saffron sauce sits atop a bed of cauliflower rice seasoned with dill for a Persian-inspired meal. I like to sprinkle this dish with a few pomegranate seeds for some bright tart acidity as well as a textural contrast.
Servings: 2
Calories: 394kcal
Ingredients
Chicken
- 1/8 teaspoon saffron
- 1 tablespoon tomato paste omit for nightshade-free
- 1/2 teaspoon turmeric
- 1/4 teaspoon salt and more to taste
- 1/8 teaspoon black pepper
- 1 teaspoons avocado oil
- 1 pound chicken breasts pounded to 1/2-inch thickness, or boneless and skinless chicken thighs
- 1/2 onion sliced
Dill Cauliflower Rice
- 2 teaspoons butter or butter flavored coconut oil for dairy-free
- 2 cups cauliflower rice
- 1/4 cup dill minced, ~1/2 bunch, or 1/2 tablespoon dried, adjust to taste
- 1/4 cup spinach optional, for brighter green color (puree in a small blender with a couple of tablespoons of chicken stock until smooth)
- salt and pepper to taste
For Serving
- 1/4 cup pomegranate seeds optional
Instructions
For the chicken
- Pour a tablespoon of boiling water over the saffron and let sit for 5 minutes in a large bowl. Stir in the tomato paste, turmeric, salt, and pepper. Add the chicken and toss to coat evenly.
- Heat a large nonstick pan over medium-high heat. Add the avocado oil and when the oil is hot, add the onions and a generous pinch of salt. Cook, stirring often until the onions soften and become translucent, about 5 minutes. Add the chicken and cook until golden, about 4 minutes per side for chicken breast, or 8-10 minutes per side for chicken thighs. If any onions or chicken appears to be catching and burning or sticking, add a bit of chicken stock.
For the cauliflower rice
- While the chicken is cooking, prepare the cauliflower. Microwave the riced cauliflower in a large microwave-safe bowl for about 5-8 minutes, or until steaming. Alternatively, heat a large pan over medium high heat and when hot, add the butter. When the butter is hot, add the cauliflower and cook, stirring occasionally until no liquid remains and the cauliflower is tender, about 5-10 minutes total. Stir in the dill and spinach, if using. Season to taste with salt and pepper.
- To serve, divide the cauliflower rice between two plates. Top with chicken and onions and garnish with pomegranate seeds, if using.
Notes
Protein:Energy Ratio:Ā 2.12
Nutrition with chicken breast and without the pomegranate: Calories: 377 cal, Carbs: 13g, Fiber: 4g, Fat: 13g, Protein: 52g, Protein:Energy Ratio: 2.36
Nutrition for chicken breast alone: Calories: 297 cal, Carbs: 4g, Fiber: 1g, Fat: 8g, Protein: 49g, Protein:Energy Ratio: 4.45
Nutrition with chicken thighs: Calories: 406 cal, Carbs: 17g, Fiber: 5g, Fat: 16g, Protein: 48g, Protein:Energy Ratio: 1.71
Nutrition with chicken thighs and without the pomegranate: Calories: 389 cal, Carbs: 13g, Fiber: 4g, Fat: 16g, Protein: 48g, Protein:Energy Ratio: 1.92
Nutrition for chicken thighs alone: Calories: 298 cal, Carbs: 4g, Fiber: 1g, Fat: 12g, Protein: 44g, Protein:Energy Ratio: 2.93
Nutrition Facts
Persian Saffron Chicken with Dill Cauliflower Rice
Amount per Serving
Calories
394
% Daily Value*
Fat
13
g
20
%
Saturated Fat
3
g
19
%
Trans Fat
1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
5
g
Cholesterol
145
mg
48
%
Sodium
720
mg
31
%
Potassium
1565
mg
45
%
Carbohydrates
17
g
6
%
Fiber
5
g
21
%
Sugar
8
g
9
%
Protein
52
g
104
%
Vitamin A
1175
IU
24
%
Vitamin C
92
mg
112
%
Calcium
77
mg
8
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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