Grilled Chicken Breast, Cauliflower Steaks and Steamed Green Beans - Recipe 1

Grilled Chicken Breast, Cauliflower Steaks and Steamed Green Beans - Recipe 2

american

Grilled Chicken Breast, Cauliflower Steaks and Steamed Green Beans

Name: Steamed Green Beans
Prep time: 5 min
Cook time: 7 min
Total time: 12 min
Yield: 4 servings
Cuisine: american
Ingredients: 1 lb Green Beans (Fresh, ends trimmed); 2 cup Water (For steaming, will not be consumed); 1 tbsp Olive Oil (Extra virgin recommended); 0.5 tsp Salt (Or to taste); 0.25 tsp Black Pepper (Freshly ground)

Popularity

4.0

Nutrition per Serving

518

Calories

50g

Protein

18g

Carbs

27g

Fat

Recipes in this Meal

1. Grilled Chicken Breast

Perfectly juicy and tender grilled chicken breasts with a simple, savory seasoning. This quick and healthy recipe is a weeknight dinner staple, perfect for salads, sandwiches, or as a main course.

Prep10 min

Cook15 min

Servings4

Serving size: 1 piece

278cal

41gprotein

2gcarbs

12g

Ingredients

4 piece boneless skinless chicken breast (about 6 oz or 170g each)
2 tbsp olive oil
1 tsp sweet paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried oregano
1 tsp kosher salt
0.5 tsp black pepper (freshly ground is best)

Instructions

1
Prepare the Chicken: Pat the chicken breasts completely dry with paper towels. Place them one at a time between two sheets of parchment paper or in a zip-top bag. Using a meat mallet or rolling pin, pound the chicken to an even thickness of about 3/4-inch. This is the key to even cooking.

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2. Cauliflower Steaks

Thick, hearty slices of cauliflower roasted until tender on the inside and beautifully caramelized on the outside. Seasoned with smoky spices and drizzled with a zesty parsley vinaigrette, this is a fantastic plant-based main course that's both elegant and easy to make.

Prep10 min

Cook30 min

Servings4

Serving size: 1 steak

3. Steamed Green Beans

Crisp, tender green beans steamed to perfection and lightly seasoned. A simple, healthy, and versatile side dish that pairs well with almost any main course and is ready in minutes.

Prep5 min

Cook7 min

Servings4

Serving size: 1 cup

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About Grilled Chicken Breast, Cauliflower Steaks and Steamed Green Beans

This american dish is perfect for lunch. With 517.89 calories and 49.55g of protein per serving, it's a nutritious choice for your meal plan.

fat

2

Season the Chicken: In a small bowl, whisk together the sweet paprika, garlic powder, onion powder, dried oregano, kosher salt, and black pepper. Drizzle the olive oil over the chicken breasts, using your hands to coat them evenly. Sprinkle the spice mixture over all sides of the chicken, pressing it in gently to adhere.

3

Preheat and Prep the Grill: Preheat your grill to medium-high heat, aiming for a temperature between 400-450°F (200-230°C). Once hot, clean the grill grates thoroughly with a grill brush. Lightly oil the grates using a paper towel dipped in a high-smoke-point oil to prevent sticking.

4

Grill the Chicken: Place the seasoned chicken breasts on the hot grill. Close the lid and cook for 6-8 minutes on the first side, resisting the urge to move them. Flip the chicken and cook for another 6-8 minutes on the second side, or until the internal temperature reaches 165°F (74°C) in the thickest part when checked with a meat thermometer.

5

Rest and Serve: Transfer the cooked chicken to a clean cutting board or plate. Tent loosely with foil and let it rest for 5-10 minutes. This allows the juices to redistribute throughout the meat, ensuring a moist result. Slice against the grain and serve immediately.

173cal

7gprotein

9gcarbs

12gfat

Ingredients

1 large head Cauliflower (About 2 lbs or 900g)
3 tbsp Olive Oil (For roasting the cauliflower)
1 tsp Garlic Powder
1 tsp Smoked Paprika
1 tsp Dried Oregano
1 tsp Salt (For roasting)
0.5 tsp Black Pepper (Freshly ground)
0.25 cup Fresh Parsley (Finely chopped, for vinaigrette)
2 tbsp Lemon Juice (Freshly squeezed)
1 tsp Dijon Mustard
1 clove Garlic Clove (Minced, for vinaigrette)

Instructions

1
Prepare the Cauliflower
- Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- Wash and dry the cauliflower. Remove the outer green leaves and trim the very bottom of the stem, but leave the core fully intact as it holds the steaks together.
- Place the cauliflower head stem-side down on a cutting board. Using a large, sharp knife, carefully slice the head into four 1-inch thick 'steaks' from the center outwards. Some florets from the sides will crumble off; save them to roast alongside the steaks.
2
Season the Steaks
- In a small bowl, whisk together 3 tbsp of olive oil, garlic powder, smoked paprika, dried oregano, 1 tsp salt, and black pepper to create a paste.
- Arrange the cauliflower steaks and any loose florets in a single layer on the prepared baking sheet.
- Using a pastry brush or your hands, coat all sides of the cauliflower steaks and florets evenly with the spice mixture.
3
Roast the Cauliflower
- Place the baking sheet in the preheated oven and roast for 15 minutes.
- Carefully remove the sheet from the oven. Using a wide spatula, gently flip each steak.

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66cal

2gprotein

8gcarbs

4gfat

Ingredients

1 lb Green Beans (Fresh, ends trimmed)
2 cup Water (For steaming, will not be consumed)
1 tbsp Olive Oil (Extra virgin recommended)
0.5 tsp Salt (Or to taste)
0.25 tsp Black Pepper (Freshly ground)

Instructions

1
Prepare the Green Beans
- Rinse the green beans thoroughly under cold running water.
- Pat them dry with a paper towel.
- Snap or trim the tough stem ends off each bean.
2
Set Up the Steamer
- Pour about 1-2 inches of water into a large pot or saucepan.
- Place a steamer basket inside, ensuring the water level is below the bottom of the basket.
- Bring the water to a rolling boil over medium-high heat.
3
Steam the Green Beans
- Carefully place the trimmed green beans into the steamer basket, arranging them in a single layer if possible.
- Cover the pot with a tight-fitting lid and reduce the heat to medium.
- Steam for 5-7 minutes. The beans are done when they are bright green and crisp-tender (easily pierced with a fork but still have a slight bite).
4
Season and Serve
- Turn off the heat and carefully remove the steamer basket from the pot.
- Transfer the hot green beans to a serving bowl.
- Immediately drizzle with olive oil and sprinkle with salt and freshly ground black pepper.
- Toss gently to coat evenly and serve warm.

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Return to the oven and roast for another 10-15 minutes, or until the steaks are fork-tender and the edges are deeply golden and caramelized.

4

Prepare the Parsley Vinaigrette

While the cauliflower is roasting, prepare the vinaigrette.
In a small bowl or jar, combine the chopped parsley, 3 tbsp olive oil, lemon juice, Dijon mustard, minced garlic, and 0.25 tsp salt.
Whisk vigorously or shake the jar until the vinaigrette is well emulsified.

5

Serve

Once the cauliflower steaks are cooked, transfer them to serving plates.
Drizzle generously with the fresh parsley vinaigrette and serve immediately.