🛒 Ingredients (4 servings)
Protein (choose one)
- 1 lb (450 g) chicken breast, diced
OR - 14 oz (400 g) extra-firm tofu, pressed & cubed
OR - 1 lb ground turkey
Veggies
- 1 medium head cauliflower, cut into small florets (or 4 cups riced cauliflower)
- 12 oz (340 g) mushrooms, sliced (cremini, button, or mix)
- 1 small onion, diced
- 5–6 garlic cloves, minced
- 2 tbsp olive oil (or avocado oil)
- ½ cup low-sodium vegetable or chicken broth
Seasoning
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp thyme (or Italian seasoning)
- Red pepper flakes (optional)
For Creamy High-Protein Finish (Optional but amazing)
- ¼ cup Greek yogurt or 2 tbsp cream cheese
- 2 tbsp grated Parmesan
Garnish
- Fresh parsley
- Extra Parmesan (optional)
🔪 Instructions
1. Cook the Protein
Heat 1 tbsp oil in a large skillet over medium-high heat.
If using chicken or turkey:
- Season lightly with salt, pepper, and paprika.
- Cook 6–8 minutes until browned and cooked through.
- Remove and set aside.
If using tofu:
- Pan-sear cubes until golden on all sides (6–8 minutes).
- Remove and set aside.
2. Sauté the Veggies
In the same skillet, add another 1 tbsp oil.
Add:
- Onion
- Mushrooms
- Cauliflower
Cook 6–8 minutes, stirring often, until mushrooms release moisture and cauliflower begins to brown.
3. Add Garlic + Seasonings
Add in:
- Garlic
- Smoked paprika
- Thyme
- Garlic powder
- Salt & pepper
Cook 1–2 minutes until fragrant.
4. Simmer and Soften
Pour in ½ cup broth.
Cover and let cook 5–7 minutes until cauliflower is tender but not mushy.
5. Add Protein Back
Return cooked chicken/turkey/tofu to the skillet.
Stir to combine.
6. Make It Creamy (Optional but boosts protein!)
Remove from heat and stir in:
- Greek yogurt or cream cheese
- Parmesan
This creates a silky garlic sauce that clings to everything.
7. Serve
Garnish with fresh parsley and extra Parmesan.
Enjoy on its own or serve over quinoa, rice, or with a fried egg for even more protein.
🍽 Nutrition Estimate (per serving)
(Based on chicken + Greek yogurt version)
- Calories: ~270
- Protein: 32–36 g
- Carbs: ~10–13 g
- Fat: ~10–12 g
- Fiber: ~3–4 g
Tofu version: ~20–24 g protein per serving.
