Tuesday, March 10

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

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Heather said...

yum :) this dinner has everything i would want in it! i will definitely try it :)

MyKitchenInHalfCups said...

So lush looking with that touch of rosemary. It looks like you actually could do this in 30 minutes and have a healthy wonderful dinner. Drives me nutty when cookbooks tell me it'll take 20 minutes and it takes an hour and 20 minutes.

Karen said...

This looks very good... and it has meat (chicken) in it which DH can't seem to do without! Missed you, Susan,glad to see you back blogging! :)

Maris said...

I love this! I like these fast week night dinners, when I come home from work I'm usually starving and if it takes too long to cook I end up snacking on cheese and crackers, or something else that's not necessary.

Rosa's Yummy Yums said...

A great idea! I love chicken and cauliflower! That healthy meal is not only fast to make, but also delicious!



Elyse said...

Chicken, cauliflower, white wine?! Yes, yes, yes!! All part of a dish that comes together in under 30?! Sign me up. I'm totally sold. This recipe sounds and looks absolutely delicious!

Nic said...

Cauliflower is one of my favourite vegetables, I don't have it often enough. This dish is a great idea, not just for weeknights either - as I find I have little time at the weekends too!

Culinary Wannabe said...

What a great option for when you don't feel like/don't have the time to be cooking for hours. I don't eat cauliflower raw, but love it cooked.

bill said...

This meal looks yummy. I wonder if tofu or fish could be substituted for the chicken. Any thoughts, Susan? Mary-Rose

T.W. Barritt at Culinary Types said...

Sounds delish! I travel one-hour each way to work every day, so anytime I can prepare a meal in 30 minutes, that's more quality time for me! Having a quality dinner certainly helps, too!

Kara said...

Absolutely making this - sounds wonderful and I can't wait to try it with cauliflower. A new veggie to add to our mix!

Unknown said...

Looks very good, I'll be trying this one!I love fast meals.

Susan from Food Blogga said...


tanna-Less than 30 minutes. Scouts honor. :)


maris-Oh, I'm so happy to hear that it'll help.

rosa-They do pair well together, don't they?

elyse-Yay! You made my day!

nic-It's an underappreciated veg, isn't it?

cwannabe-I only like it cooked as well.

bill-I would definitely sub tofu, though I personally wouldn't prefer the fish. Pork would work well too.

tw-I agree. Then you more fun time!

kara-Glad to hear it!

lynda-That's wonderful!

Anonymous said...

Always looking for these kinda recipes. This is what I do most of the weekdays. We love cauliflower & this is a lovely combi.. & easily interchangeable with different ingredients. Lovely Susan.

Núria said...

I cannot believe my good luck!!!! I have a couliflower and some chicken legs in the fridge. I was thinking of doing some steamed couliflower with potates and grilled chicken... but here you are with a new way to cook it together. Just perfect :D

Thank you girl!

Anonymous said...

My evening meals are always quick ones or leftovers from big weekend cooking. This recipe looks delicious and quite versatile too. Thanks for posting it!

Terry at Blue Kitchen said...

What a great combination of flavors, Susan, and so quick and easy--always a plus on weeknights. And thanks for the tip on microwaving couscous.

Michelle said...

Couscous rules for quick meals! On the topic of cornstarch--have you ever subbed kuzu?

The Duo Dishes said...

Cauliflower is totally underused, but it's so good. Thanks for reminding us!

sunita said...

All four of us are great fans of cauliflower, and your recipe sounds so interesting :-)

♥Rosie♥ said...

A delicious healthy meal and also quick to make!

Rosie x

The Short (dis)Order Cook said...

Looks great. So should I time myself if I make this for proof? ;-) Interesting way to make couscous. That really cuts down on cleanup time because you can cook and serve in one plate instead of having to wash an extra pot.

Ivy said...

The dish sounds amazing. I love cauliflower but rarely cook it as the rest of the family don't like it.


hi susan,
just letting you know i linked to your curried red lentil soup today on anm--have a great weekend!

Manggy said...

I keep forgetting about the cornstarch-- it is such a simple way of making sure each bite is full of body and flavor :)

Anonymous said...

I love your photos. They always make me feel like I'm sitting in the sunshine. :)

Jaime said...

great meal - i love how you served it with couscous! i would have just used rice

Anonymous said...

I usually see your blog and it's very good with really nice recipes. I'm from Portugal and i create a blog about portuguese food.I hope you pass there.

Deborah Dowd said...

This sounds delicious and quick! Perfect for a weeknight, especially these days when I come home from work, make dinner and then start my freelance work!

Simones Kitchen said...

I love quick and easy dinners during weekdays! This sounds like a perfect one to me!

Half Baked said...

Yum that dish looks terrific, Now if I can just trick my husband into eating cauliflower!!

Anonymous said...

susan, don't go all rachael ray on us now... you're too darn good! kidding! but we kind of do need more of these good go-to meals during the week. healthy, inexpensive and TASTY. yum. why do i not eat more cauliflower?

Anonymous said...

I love that this is quick, easy and healthly!