Tuesday, March 10, 2009

A Fast, Fresh, and Delicious Dinner in Under 30 Minutes.

chicken cauliflower w fork

Weeknight meals can be a challenge. That's why there are so many cookbooks and cooking magazines offering tips and solutions on how transform those hectic weeknight meals into "meals in minutes." Whether it's a promise of a "10 minute meal" or a list of "fast and easy suppers," there's no shortage of help out there. So today I'm offering my own fast and fresh weeknight meal.

This Herbed Chicken and Cauliflower is easy, healthy, and delicious. You can make this dish and be sitting down to eat it within 30 minutes. Really. The savory sauce made from white wine, vegetable broth, mixed herbs, and cornstarch clings deliciously to the sauteed chicken and cauliflower. It's a well balanced meal that is high in lean protein, complex carbohydrates, vitamins C and K, and fiber.

So there you have it. Fast, fresh, healthy, and delicious, all in less than 30 minutes.

chicken cauliflower brown mat

Fast and Easy Herbed Chicken and Cauliflower

Makes 4 servings
Print recipe only here.

1 1/4 pounds skinless, boneless chicken breasts, cut into 1-inch pieces
salt and freshly ground black pepper
1 tablespoon plus 1 teaspoon olive oil
2 large shallots, thinly sliced
1 medium head of cauliflower (about 6 cups)
1/2 cup dry white wine
2 teaspoons cornstarch dissolved in 2 cups low-sodium vegetable broth
1/3 cup mixed chopped fresh savory herbs, such as rosemary, sage, and thyme
salt and freshly ground black pepper, to taste

1 cup dry whole wheat couscous
2 cups water

Season chicken with salt and pepper.

In a large skillet over medium-high heat, heat olive oil; add shallots and saute until translucent , about 3 minutes. Add the chicken; cook until browned all over yet still tender, about 8-10 minutes.

Meanwhile cut cauliflower into florets. Place in a large pot of boiling water for 3 minutes; drain. Once chicken is browned, add the cauliflower, cooking until browned in spots. Add white wine (the alcohol will burn off, but the chicken and cauliflower will be infused with its flavor). Once the alcohol reduces, add the vegetable broth with cornstarch. Reduce heat to medium-low; cook for 10-12 minutes, or until the sauce thickens. Turn off heat; stir in fresh herbs, and season to taste with salt and freshly ground black pepper.

Meanwhile, place couscous and water in a microwavable bowl. Microwave on high for 1 minute. Let rest for 5 minutes. Fluff with a fork before serving.

Divide couscous among 4 plates. Add 1/4 of the chicken and cauliflower to each plate. Garnish with additional fresh herbs, if desired, and serve immediately.

You might also like these fast and easy meals:

Tilapia with Zesty Blood Orange and Mango Salsa

Creamy Goat Cheese and Beet Green Pasta

Quick Tuna and Olive Pasta

Mom's Italian Escarole and Bean Soup

Save This Page on Del.icio.us