Lemon Garlic Chicken with Cauli Rice

A lean, high-protein meal built for improving body composition

Ingredients (1 serving)

Protein

• 180 g raw chicken breast (skinless)

Veg / Carbs

• 200 g cauliflower rice (fresh or frozen)
• ½ cup zucchini, diced
• ½ cup capsicum (bell pepper), sliced
• 1 cup baby spinach

Fats & Flavour

• 1 tsp olive oil
• Juice of ½ lemon
• 1 clove garlic, minced
• ½ tsp paprika
• ½ tsp ground cumin
• Salt & pepper to taste
• Optional: chilli flakes or fresh herbs

Method

1. Prepare the chicken: Cut the chicken breast into bite-sized pieces or thin strips. Place in a bowl with the lemon juice, minced garlic, paprika, cumin, salt and pepper. Mix well to coat and leave to marinate for 5–10 minutes if time permits.

2. Cook the chicken: Heat half the olive oil in a non-stick frying pan over medium-high heat. Add the chicken and cook for 5–7 minutes, turning occasionally, until golden and cooked through. Remove from the pan and set aside.

3. Cook the vegetables: Add the remaining olive oil to the same pan. Add the diced zucchini and sliced capsicum, then stir-fry for 3–4 minutes until slightly softened but still retaining some crunch.

4. Add the cauliflower rice: Stir in the cauliflower rice and cook for 3–5 minutes, stirring regularly, until tender and any excess moisture has evaporated. If using frozen cauliflower rice, allow a little extra cooking time if needed.

5. Add the spinach: Stir through the baby spinach and cook for 1–2 minutes until wilted.

6. Combine and serve: Return the cooked chicken to the pan and toss everything together until heated through. Taste and adjust the seasoning, adding chilli flakes or fresh herbs if desired.

Serving suggestion: Serve immediately with an extra squeeze of fresh lemon for a bright, zesty finish.