Roast Chicken Thighs, Mashed Cauliflower & Green Beans
560
Calories
60g
Protein
10g
Carbs
30g
Fat
Roasted chicken thighs with buttery mashed cauliflower and soft green beans. A cozy low-carb dinner plate.
This is a big plate on purpose. With no starch, the vegetables are what keep you full.
Protein 60g · Carbs 10g · Fat 30g
10 min
Prep
30 min
Cook
$4
Per Plate
560
Calories
What You Need
- 8 oz chicken thighs, boneless skinless
- 1 cup cooked cauliflower (from about 1.5 cups raw florets)
- 1 cup cooked zucchini (from about 1.5 cups raw diced)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 tbsp butter
- 1 tbsp cream cheese
- 1 tbsp olive oil
- 1/4 tsp thyme
- salt and pepper
- 16 oz chicken thighs, boneless skinless
- 2 cup cooked cauliflower (from about 1.5 cups raw florets)
- 2 cup cooked zucchini (from about 1.5 cups raw diced)
- 2 cup cooked spinach (from 10 oz raw, one bag)
- 2 tbsp butter
- 2 tbsp cream cheese
- 2 tbsp olive oil
- 1/2 tsp thyme
- salt and pepper
- 24 oz chicken thighs, boneless skinless
- 3 cup cooked cauliflower (from about 1.5 cups raw florets)
- 3 cup cooked zucchini (from about 1.5 cups raw diced)
- 3 cup cooked spinach (from 10 oz raw, one bag)
- 3 tbsp butter
- 3 tbsp cream cheese
- 3 tbsp olive oil
- 3/4 tsp thyme
- salt and pepper
- 32 oz chicken thighs, boneless skinless
- 4 cup cooked cauliflower (from about 1.5 cups raw florets)
- 4 cup cooked zucchini (from about 1.5 cups raw diced)
- 4 cup cooked spinach (from 10 oz raw, one bag)
- 4 tbsp butter
- 4 tbsp cream cheese
- 4 tbsp olive oil
- 1 tsp thyme
- salt and pepper
Before You Start
Heat the oven to 400°F, pat the chicken thighs dry, dice the zucchini, and rinse the spinach while it comes up to temperature.
How To Make It
- Rub the chicken thighs with the olive oil, thyme, salt, and pepper and set them on a lined tray.
- Roast in the 400°F oven, 25 to 30 minutes, until the juices run clear and they reach 165°F in the thickest part.
- While they roast, steam the cauliflower, 10 to 12 minutes, until very soft when pierced, then mash with the butter and cream cheese until smooth.
- Saute the zucchini in a lightly oiled pan over medium, 4 to 5 minutes, until softened and lightly browned.
- Add the spinach to the zucchini pan and cook, 1 to 2 minutes, until it wilts.
- Plate the thighs with the mashed cauliflower, zucchini, and spinach and serve warm.
Fix It: If the mash turns out lumpy, steam the cauliflower a few minutes longer so it breaks down smooth instead of grainy.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 30 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories560
- Protein60g
- Carbs10g
- Fat30g
- Fiber5g
- Sodium293mg
Bonus Benefits
- Joint Comfort
- A Healthy Weight
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Chicken: lean protein, reported to keep you full and steady.
Cauliflower: fiber and vitamin C, reported to stand in for starch, soft and light.
Chicken: lean protein, reported to keep you full and steady.
Cauliflower: fiber and vitamin C, reported to stand in for starch, soft and light.
Tools For This Recipe
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