Garlic Chicken Bites With Green Beans and Cauliflower Mash
45 min
|
intermediate
|
high-protein,
Mediterranean diet
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 20 min | 25 min | 45 min |
Introduction
These garlic chicken bites with crisp-tender green beans and creamy cauliflower mash make a cozy, one-pan style weeknight dinner.
Juicy, garlic-butter chicken and a rich, mashed-potato style cauliflower side keep things full of flavor yet lighter and low carb.
This family-friendly skillet meal comes together quickly, so it is perfect for busy nights when you still want real comfort food.
Ingredients (4 servings)
Ingredients for the Garlic Butter Chicken Bites
Ingredients for the Green Beans
Ingredients for the Mashed Cauliflower
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How to Make Garlic Chicken Bites With Green Beans and Cauliflower Mash
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Prep the chicken and vegetables
Pat the chicken chunks dry with paper towels so they brown nicely in the pan.
Trim the green beans and cut any very long ones in half for easier eating.
Cut the cauliflower into medium florets so they cook quickly but do not fall apart.
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Start the cauliflower
Add the cauliflower florets to a large pot and cover with cold water by about one inch.
Bring to a boil over high heat, then reduce to a gentle simmer.
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Cook and drain the cauliflower
Simmer the cauliflower for 10 to 12 minutes, until very tender when pierced with a fork.
Drain the cauliflower well in a colander, then let the steam escape for two to three minutes.
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Mash the cauliflower
Return the drained cauliflower to the hot pot over very low heat.
Stir in the butter, Greek yogurt, salt, pepper, and garlic powder.
Mash with a potato masher or blend with an immersion blender until smooth and creamy.
Cover the pot to keep the mash warm while you cook the green beans and chicken.
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Cook the green beans
Add the green beans to a skillet with the olive oil, salt, and pepper.
Sauté over medium heat for 6 to 8 minutes, until bright green and crisp-tender.
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Season the chicken bites
In a bowl, toss the chicken chunks with olive oil, salt, pepper, garlic powder, paprika, onion powder, and bouillon.
Mix until every piece is coated and no dry spices remain in the bottom of the bowl.
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Sear the chicken bites
Heat a large skillet over medium-high heat and add two tablespoons of the butter.
Add the seasoned chicken in a single layer, working in batches if your pan is smaller.
Cook for 6 to 8 minutes, turning occasionally, until the chicken is deeply golden and cooked through.
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Finish with garlic butter
Lower the heat to medium and add the remaining tablespoon of butter and the minced garlic.
Stir constantly for 30 to 60 seconds, just until the garlic smells fragrant and no longer raw.
Turn off the heat so the garlic does not burn, then toss the chicken in the garlic butter.
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Serve the meal
Spoon the cauliflower mash onto plates, add a pile of green beans, and top with garlic butter chicken bites.
Drizzle any extra garlic butter from the pan over the chicken and vegetables for even more flavor.
Substitutions
- Instead of chicken breast, use boneless skinless chicken thighs
- Chicken thighs add more fat, so the bites stay juicy even if cooked a minute longer. The flavor tastes richer and slightly more savory.
- Instead of butter in the cauliflower mash, use extra virgin olive oil
- Extra virgin olive oil keeps the mash dairy lighter and adds a clean, peppery taste. The texture is a touch looser, but the mash still feels creamy and satisfying.
- Instead of chicken bouillon powder, use chicken broth concentrate or stock
- Chicken broth concentrate or stock gives the same savory depth without the powdery texture. Just reduce added salt slightly, since many liquid bases taste more salty than bouillon.
Tips
- Dry chicken equals better browning
- Patting the chicken dry removes surface moisture, so it sears instead of steaming. This step builds those tasty browned bits that season the garlic butter.
- Let the pan preheat
- Heat the skillet before adding oil and chicken so the pieces do not stick and tear. A hot pan also gives more even browning and faster cooking.
- Do not crowd the chicken
- Cook the chicken in batches if needed, leaving small gaps between pieces. Crowding traps steam and makes the bites pale and watery instead of golden.
- Adjust cauliflower texture to taste
- Mash less for a rustic, chunkier mash or blend longer for a silky, potato-like feel. If it seems too thick, add a spoonful of hot water or milk.
- Keep the garlic gentle
- Add garlic only at the end over medium heat so it softens without burning. Burned garlic turns bitter fast and can overpower the whole pan.
Nutrition Facts *
| Energy | 430 | kcal |
|---|---|---|
| Protein | 43 | g |
| Total Fat | 20 | g |
| Carbohydrates | 23 | g |
| Dietary Fiber | 8 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- How do I know when the chicken bites are fully cooked?
- Cut into a thicker piece; the center should be white and the juices clear, not pink. You can also use a thermometer and look for 165°F in the center.
- My cauliflower mash tastes watery; what went wrong?
- The cauliflower was likely under drained, so extra water stayed in the pot. Next time, let it sit in the colander several minutes and steam off before mashing. You can also cook the mash over low heat a minute to dry it slightly.
- Can I use frozen green beans instead of fresh?
- Yes, just thaw and pat them dry so they do not release too much water in the pan. They will soften a bit faster, so start checking doneness around five minutes.
- Can I make this meal ahead for meal prep?
- Yes, this recipe keeps well in airtight containers in the fridge for three to four days. Reheat gently in the microwave or a covered skillet with a splash of water or broth. Add a fresh squeeze of lemon over the chicken to brighten flavors after reheating.
Serving Suggestions
This garlicky chicken dinner shines with a simple side salad or warm, crusty bread if you want more carbs.
For a fun twist, sprinkle the chicken with fresh parsley and grated Parmesan right before serving for extra color and savoriness.
Leftovers also make a great lunch bowl with a fried egg on top and a dash of hot sauce.
More pairings:
Reviews
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Samantha, Charlotte, NC: I followed the directions but the chicken never really browned and ended up kind of rubbery, and the cauliflower mash was still watery even after draining. The garlic also burned fast when I added it at the end, so the whole thing tasted a bit bitter.
: Sorry it came out that way, Samantha; for better browning and less rubbery chicken, make sure the pan is hot and cook in a single layer (work in batches if needed), then drop the heat before adding the garlic powder right at the end so it doesn’t scorch. For watery mash, let the drained cauliflower ...
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Karen, Greensboro: Tried this for a dinner party and the cauliflower mash turned watery while the garlic butter scorched fast, so next time I will drain the cauliflower longer and add the garlic off heat.
: Good call on both tweaks, Karen! For a thicker mash, let the cauliflower steam-dry in the pot after draining, and for the garlic butter, lower the heat and stir in the garlic right at the end or off heat to keep it from scorching.
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