Skinny Baked Chicken Recipe With Tomato Braised Cauliflower: A Healthy Chicken Dinner by Sarah Amona

Skinny Baked Chicken Recipe With Tomato Braised Cauliflower: A Healthy Chicken Dinner

Juicy baked chicken breast slices sit on a bed of cauliflower that's been braised in tomatoes and spices. Yum! This easy chicken recipe has all the flavor without all the fat and calories.

Chopped green onions, garlic, crushed red pepper flakes, dried oregano, canned tomatoes, water and cauliflower florets are cooked until tender. While the cauliflower cooks, toss the chicken in olive oil and bake until cooked through. Serve this juicy baked chicken breast over the tender tomato-braised cauliflower for a healthy dinner. 

With chicken and vegetables, this skinny recipe is a complete meal, but you could add a salad for even more nutrition. Broccoli could be substituted for the cauliflower.

Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Servings: 4


  • 3 green onions, trimmed and cut into 1-inch pieces
  • 4 garlic cloves, sliced thin
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon dried oregano
  • 1 1/2 cups diced canned tomatoes
  • 4 1/2 cups cauliflower florets
  • 1/4 cup water
  • 1/2 teaspoon salt (divided)
  • 1/2 teaspoon pepper (divided)
  • 1 cup fresh basil, gently torn
  • 1 1/2 pounds boneless, skinless chicken breasts
  • 1 1/2 tablespoons olive oil

Here's how to make it: 

  1. In a saucepan, combine the green onions, garlic, crushed red pepper, oregano, tomatoes and cauliflower and water. Bring everything to a boil. Season with a 1/4 teaspoon of salt and pepper. Cover the pot with a lid and gently simmer for about 10 minutes, stirring occasionally, until cauliflower is tender. Season with remaining 1/4 teaspoon salt and pepper.
  2. Toss the chicken breast with olive oil and roast in the oven at 450-degree F oven for about 20 minutes to an internal temperature of 165 degrees F. Allow chicken to rest for 10 minutes.
  3. Slice chicken. Serve on a bed of tomato braised cauliflower.

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Saucepans $10 & Up
Diced Tomatoes $1 & Up
Dried Oregano $3 & Up
Olive Oil $4 & Up

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This looks so amazing, yes please...
Elisa Schmitz
I just love this idea, Sarah Amona . Cauliflower is a fave (chicken, too)! #yum

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