Cauliflower "Arroz" Con Pollo
- Diabetes-friendly recipes curated by Jennifer Smith, RD, LD, CDCES Director of Nutrition -
This one-skillet dinner takes a classic Spanish chicken and rice dish and rebuilds it around riced cauliflower instead of white rice. Chicken drumsticks simmer low and slow with onion, garlic, bell pepper and tomato paste until tender, then get tossed with the cauliflower rice and briny green olives to finish. It’s a comforting, saucy meal that comes together in one pan — and because the “rice” here is a vegetable, it’s a great option when you’re trying to manage the carb load of a meal without giving up the flavors of the original dish.
Recipe adapted from: https://www.skinnytaste.com/skillet-cauliflower-arroz-con-pollo/
INGREDIENTS:
Ingredients: Recipe makes 2 servings
- 4 skinless chicken drumsticks, bone-in
- ½ tsp kosher salt (plus ¼ tsp more for the sauce)
- ¼ tsp garlic powder
- ¼ tsp dried oregano
- Freshly ground black pepper
- 1 Tbsp olive oil, divided
- ⅓ cup chopped onion
- ⅓ cup chopped red bell pepper
- 2 cloves garlic, minced
- 2 Tbsp chopped fresh cilantro
- ½ cup water
- 1 Tbsp tomato paste
- ½ tsp sazón seasoning (store-bought or homemade)
- 1 (12 oz) bag riced cauliflower medley (cauliflower, carrot and pea blend)
- 2 Tbsp pitted green olives, plus 1 Tbsp of the brine
Directions
Tip: This recipe takes about 40 minutes start to finish, but most of that is hands-off simmering time. Because this dish combines lean protein, a modest amount of carbohydrate from the riced vegetables, and fat from the olive oil and olives, blood sugar may rise more gradually and later than with a rice-based version — factor that into your pre-bolus timing.
- Season the chicken drumsticks with the salt, garlic powder, oregano and black pepper.
- Heat a medium skillet over medium-high heat with a small amount of the olive oil. Brown the chicken on all sides, about 5 minutes total, then remove and set aside. Wipe out the skillet.
- Add the remaining olive oil to the skillet and sauté the onion, bell pepper, garlic and cilantro for about 2 minutes, until fragrant.
- Stir in the water, tomato paste, sazón and remaining ¼ tsp salt. Return the chicken to the skillet, cover, and cook over medium-low heat for about 30 minutes, turning the pieces halfway through, until the chicken is cooked through and tender.
- Remove the chicken to a plate. Add the riced cauliflower medley to the skillet, raise the heat to medium-high, and stir well to combine with the sauce.
- Return the chicken to the skillet along with the olives and a splash of the olive brine. Cover and simmer for about 6 minutes, until everything is heated through.
- Divide between two plates and serve warm.
Notes from our Nutritionist:
- Swapping riced cauliflower for traditional white rice keeps the carbohydrate content of this meal low and far more predictable, which makes bolus dosing simpler and reduces the odds of a steep post-meal spike.
- This dish leans on bone-in chicken drumsticks and olive oil for protein and fat. That combination tends to slow gastric emptying, so glucose may rise later and more gradually than a typical meal — something to keep in mind if you’re prone to a delayed rise a few hours after eating higher-fat meals, and a good candidate for an extended or dual-wave bolus if your pump supports one.
- The bell pepper, onion, garlic and cilantro add volume, fiber and micronutrients without adding meaningful carbohydrate, so you get a fuller plate without a bigger insulin dose.
- Olives contribute heart-healthy monounsaturated fat, but also sodium — if you’re watching sodium intake, use the brine sparingly or omit it.
Nutrition Information Values
Serving size: 2 drumsticks + 1 cup vegetables (½ of recipe)
- Calories: 470
- Carbohydrates: 19.5g
- Protein: 52.5g
- Fat: 19.5g
- Fiber: 5.5g
- Sodium: 978mg
