Crispy Parmesan Chicken with Creamy Cauliflower Pasta

Gluten Free
Health score
10%
Crispy Parmesan Chicken with Creamy Cauliflower Pasta
35 min.
6
256kcal

Suggestions


Indulge in a delightful culinary experience with our Crispy Parmesan Chicken paired with Creamy Cauliflower Pasta, a dish that promises to tantalize your taste buds while keeping it gluten-free! Perfect for lunch, dinner, or any time you crave a satisfying meal, this recipe is not only quick to prepare but also packed with flavor and nutrition.

In just 35 minutes, you can serve up a feast for six, with each serving containing a mere 256 calories. The star of the show, the crispy Parmesan chicken, is coated in seasoned crumbs that create a golden, crunchy exterior, while the tender chicken inside remains juicy and flavorful. Complementing this dish is a creamy cauliflower pasta that adds a rich, velvety texture, making it a comforting choice for any occasion.

With the added goodness of frozen sweet peas and the health benefits of cauliflower, this meal is a fantastic way to sneak in some vegetables without sacrificing taste. Whether you're cooking for family or entertaining guests, this dish is sure to impress. So, roll up your sleeves and get ready to create a deliciously satisfying meal that everyone will love!

Ingredients

  • cup cauliflower frozen
  • 1.3 cups water hot
  • 1.5 cups milk 
  • tablespoons butter 
  • box parmesan crispy
  • cup peas sweet frozen
  • lb chicken breast boneless skinless frozen thawed uncooked ( if )
  • tablespoon milk 
  • tablespoons vegetable oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • knife
  • ziploc bags

Directions

  1. Cook frozen cauliflower as directed on package.
  2. Place cooked cauliflower in food processor. Cover; process until smooth, scraping down sides of bowl as necessary. Set aside.
  3. In 2-quart heavy saucepan, stir hot water, 1 1/2 cups milk, 2 tablespoons of the butter, and the sauce mix and uncooked pasta (from Chicken Helper box).
  4. Heat just to boiling, stirring frequently. Reduce heat; simmer uncovered about 10 minutes, stirring occasionally, until pasta is tender.
  5. Add cauliflower and frozen peas to pasta. Cook 2 minutes longer. Keep warm.
  6. Cut each chicken breast into 3 to 5 slices, holding knife at an angle. (Slices should be about 1/2 inch thick.)
  7. Place chicken in medium bowl or food-storage plastic bag.
  8. Pour 1 tablespoon milk over chicken to moisten.
  9. Add seasoned crumbs (from Chicken Helper box); coat chicken with crumbs.
  10. In 10- or 12-inch nonstick skillet, heat remaining 2 tablespoons butter and the oil over medium heat until butter is melted. Carefully add chicken; cook 4 to 6 minutes or until golden brown on bottom. Reduce heat to medium-low. Turn chicken; cook 4 to 6 minutes longer or until golden brown and no longer pink in center.
  11. Serve with pasta.

Nutrition Facts

Calories256kcal
Protein31.21%
Fat57.24%
Carbs11.55%

Properties

Glycemic Index
29.89
Glycemic Load
2.22
Inflammation Score
-6
Nutrition Score
13.806956436323%

Flavonoids

Luteolin
0.01mg
Kaempferol
0.06mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:255.86kcal
12.79%
Fat:16.22g
24.96%
Saturated Fat:3.93g
24.54%
Carbohydrates:7.36g
2.45%
Net Carbohydrates:5.65g
2.06%
Sugar:4.74g
5.27%
Cholesterol:56.12mg
18.71%
Sodium:211.35mg
9.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.91g
39.81%
Vitamin B3:8.54mg
42.72%
Selenium:25.97µg
37.1%
Vitamin B6:0.68mg
33.87%
Phosphorus:259.63mg
25.96%
Vitamin C:18.63mg
22.58%
Vitamin K:17.26µg
16.44%
Vitamin B5:1.46mg
14.59%
Potassium:487.84mg
13.94%
Vitamin A:645.58IU
12.91%
Vitamin B2:0.21mg
12.3%
Vitamin B1:0.16mg
10.5%
Calcium:97.94mg
9.79%
Magnesium:38.63mg
9.66%
Vitamin B12:0.51µg
8.42%
Folate:28.34µg
7.08%
Zinc:1.05mg
7.02%
Manganese:0.14mg
6.94%
Fiber:1.71g
6.84%
Vitamin E:0.88mg
5.87%
Vitamin D:0.77µg
5.17%
Copper:0.08mg
3.93%
Iron:0.71mg
3.93%