(This Top Heavy Cauliflower Rice Chicken recipe is in loving memory of my awesome grandma, because she inspired this dish!)
Step by Step Instructions:
Top Heavy Cauliflower Rice Chicken will be making your kitchen smell amazing in no time, so here’s what you’ll need: Grapeseed oil (or olive oil), Cooking Spray, 1 Onion, 1 Green Pepper, Roasted Red Peppers, 1 14-ounce can of Stewed Tomatoes, Salt & Pepper, 2-4 Chicken Breasts (up to you however many servings you want – I did 3), and Cauliflower Rice (this is the frozen kind).
To start off your Top Heavy Cauliflower Rice Chicken, preheat your oven to 450 degrees, because no one wants to wait on the oven. Then prep the veggies. So first cut the top off of the green pepper including the seeds and discard.
Then cut the pepper into about 1/2-inch thick slices, and you’ll want one slice per chicken breast.
Now clean the onion and remove the 2 ends, and then slice into 1/2-inch slices, and again you’ll need one per chicken breast.
You can’t have Top Heavy Cauliflower Rice Chicken without the chicken, so trim up your chicken breasts.
Then add a tablespoon of grapeseed oil to a pan and heat over medium heat.
Now season the chicken with salt and pepper.
Then place the chicken seasoned side down in the hot pan and season the other side, and cook the chicken for about 2 minutes on each side.
Flip the chicken after two minutes, and then cook the other side that long. You want to just start the cooking process, so it doesn’t need to be cooked through at this point.
Spray a baking dish throughly and then add half the can of stewed tomatoes to the bottom of the pan. Place the chicken on top of the tomatoes, so it helps flavor the chicken and keep it from sticking.
Then add 1/4 to 1/2 cup of cauliflower rice on top of each chicken breast. It tasted amazing, so next time I’ll be adding 1/2 cup per chicken breast!
Then place one onion slice to the top of each piece of chicken.
Next you then add one slice of roasted red pepper on top of the onion.
Then add the green pepper slice on top next.
Finally spoon the remaining stewed tomatoes over the top of all of the chicken, and then you’re ready to bake.
Now cover tightly the Top Heavy Cauliflower Rice Chicken dish with foil, and then bake for 25-35 minutes or until your chicken is cooked all the way through (and is at least 165 degrees if you measure the internal temperature with a meat thermometer).
Once the chicken is baked, remove it from the oven, uncover, and then let it sit for about 5 minutes. A fresh herb always makes a dish better, so I topped mine with a little fresh basil. Then serve the Top Heavy Cauliflower Rice Chicken while still warm and dig in!
Top Heavy Cauliflower Rice Chicken
Yield 4 servings
My version of a healthy comfort food that I grew up on in the Midwest packed with chicken and veggies. It's so delicious and easy!
Top Heavy Chicken Ingredients:
- 4 Chicken Breasts, trimmed
- 1 Onion, sliced into 1/2” slices
- 1 Green Pepper, sliced into 1/2” slices
- Roasted Red Peppers
- 1 can of Stewed Tomatoes
- 1-2 cups of Cauliflower Rice
- 1 tablespoon of Grapeseed Oil (or olive oil)
- Salt & Pepper to taste
- Cooking Spray
- Fresh Basil for topping
Begin by preheating the oven to 450 degrees. Then heat the oil in a pan over medium heat. Season the chicken with salt and pepper on both sides and cook for 2-3 minutes on each side just to start browning it.
Spray a baking dish with cooking spray, and spread half of the can of stewed tomatoes on the bottom of the pan.
Place the chicken on the bottom of the pan on top of the tomatoes. Then top each chicken breast with 1/4 to 1/2 cup of cauliflower rice followed by 1 slice of onion, 1 piece of roasted red pepper, and 1 slice of green onion. Finally spoon the remaining stewed tomatoes over the top and cover the pan with foil.
Bake for 25-35 minutes or until the chicken is fully cooked (about 165 degrees internal temperature).
Remove from the oven and let it sit for about 5 minutes, and then serve while still warm. Serve 1 top heavy chicken breast per person and spoon extra tomatoes over the top. Enjoy!
Serving Size 1 chicken breast with toppings
Amount Per Serving
% Daily Value
Total Fat 5 g
Saturated Fat 1 g
Unsaturated Fat 3 g
Cholesterol 77 mg
Sodium 570 mg
Total Carbohydrates 13 g
Dietary Fiber 4 g
Sugars 9 g
Protein 31 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.