Chef notes
I love this recipe for a lot of reasons, but mostly because it’s so easy! It’s a satisfying weeknight meal, but still light on calories so you won’t feel guilty eating this more than once a week. It’s also a high-protein dish. I also love this recipe because it’s customizable. You could swap in other vegetables, or step it up a notch and add pepperoni to the chicken. This recipe is also low carb-friendly for anyone following a keto or low-carb diet — just replace the potatoes with more cauliflower and cook the same way. Store leftovers in airtight containers in the fridge for four to five days.
Technique Tips:
Pat chicken dry with a paper towel, then lightly spray with olive oil (or choice of oil) before seasoning. The oil acts as a binder for the seasoning.
Tear the basil instead of slicing it. When you slice, the basil wilts much faster and results in less flavor. When you tear, the leaf stays more intact and more flavorful.
Swap Options: Other vegetables could easily be swapped into this recipe. Just adjust the cooking time accordingly. I used my favorite herbs for seasoning the chicken and vegetables, but you could swap in other herbs like thyme, oregano, rosemary.
Ingredients
- 10 ounces cauliflower florets (roughly 1 small head of cauliflower)
- 4 red potatoes, quartered
- 1 tablespoon olive oil
- 2 teaspoons dried sage
- sea salt, to taste
- freshly ground black pepper, to taste
- 1¼ pounds (about 2-3) boneless, skinless chicken breasts
- cooking spray, for greasing
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoons dried thyme
- sea salt, to taste
- freshly ground black pepper, to taste
- 1/2 cup part-skim shredded mozzarella cheese
- 1/4 cup fresh basil, torn, plus more to garnish
- 1/4 cup marinara sauce
Preparation
1.Preheat the oven to 410 F.
2.Line a sheet tray with parchment paper. Add the vegetables and toss with oil, sage, salt and pepper. Arrange the vegetables along the perimeter of the sheet pan, leaving room in the center of the sheet pan for the chicken.
3.Slice the chicken along the side of the thickest part, but do not cut all the way through. It should be a “semi-butterfly” cut to create a pocket. The pocket must be deep enough to stuff. Fill the chicken with cheese and basil.
4.Place the chicken breasts in the center of the sheet pan. Spray the chicken with oil, then season them with garlic powder, onion powder, thyme, salt and pepper. Spoon the marinara sauce on top of the chicken.
5.Roast in the oven for 18 to 20 minutes, or until the chicken is cooked through and the veggies are tender.
6.Slice the chicken breasts and divide the vegetable into 4 equal servings. Garnish with fresh basil. Enjoy immediately while hot so the cheese is melted and pulls apart.
