One-Dish Italian Chicken and Cauliflower Dinner

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Chicken breasts and cauliflower all on one-pan, ready in under 30 minutes, and best of all, coated in delicious Italian flavors. It doesn’t get better than that!

Chicken breasts and cauliflower all on one-pan, ready in under 30 minutes, and best of all, coated in delicious Italian flavors. It doesn't get better than that!

One of the most popular recipes on this site is for Roasted Italian Cauliflower. It’s a really quick and easy dish that is beyond delicious.

Italian Roasted Cauliflower

That dish takes about 25 minutes to bake. One day it occurred to me that that’s about the same amount of time that it takes to cook chicken breasts. I tried baking the cauliflower on the same pan as some chicken breasts. Success! A new one-pan dinner was born.

To make this dish, cauliflower florets are tossed with a mixture of tomato paste, olive oil, dijon mustard, oregano and garlic. You spread them out around the outside of a large sheet pan and then plop some halved chicken breasts in the middle of the pan. Those guys get some olive oil and Italian seasoning.

It all goes into a 425ºF oven for 25 minutes. In that time, the chicken will cook through and the cauliflower will be al dente, just right. (If you like your cauliflower softer, you can take the chicken breasts off the pan, cover them in foil and let the cauliflower roast for 5 more minutes.

I hope you love this one as much as we do. Have a great day!

Christine :-)

 

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One-Dish Italian Chicken and Cauliflower Dinner


  • Author: Christine Pittman
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings

Description

Chicken breasts and cauliflower all on one-pan, ready in under 30 minutes, and best of all, coated in delicious Italian flavors. It doesn’t get better than that!


Ingredients

  • 5 tsp. tomato paste
  • 5 Tbsp. olive oil, divided
  • 1 tsp. dijon mustard
  • 1/4 to 1/2 cup grated parmesan cheese, divided
  • 1 tsp. dried oregano leaves
  • 1/2 tsp. garlic powder
  • salt
  • coarse black pepper
  • One medium head of cauliflower
  • 4 large chicken breasts (about 1 lb. total)

Instructions

  1. Preheat oven to 425ºF.
  2. In a large bowl whisk together the tomato paste, 3 tablespoons of the olive oil and dijon mustard. Note that the olive oil will not fully incorporate. That’s o.k.. Add 1/4 cup of the Parmesan cheese, the oregano, garlic powder, 1/4 teaspoon salt and 1/4 teaspoon coarse black pepper.
  3. Break a head of cauliflower into florets and add them to the tomato paste mixture. Stir using a spatula to make sure the sauce is getting onto the cauliflower, which should end up stained red. Use the spatula to transfer all the cauliflower and sauce to a large baking sheet, spreading the cauliflower around the outside of the pan.
  4. Cut the chicken breasts in half width-wise (to make more square plump pieces rather than long rectangles). Put them in the middle of the pan in a single layer. Brush them with the remaining 2 tablespoons of olive oil and sprinkled with the Italian seasoning, 1/4 teaspoon of salt and 1/4 teaspoon of coarse black pepper.
  5. Roast until cauliflower is darkened in spots and is tender-crisp when stuck with a fork and the chicken is cooked through to 165ºF, about 25 minutes. Sprinkle everything with remaining Parmesan cheese to serve.

23 Responses to “One-Dish Italian Chicken and Cauliflower Dinner”

  1. CannedAm — May 20, 2019 @ 7:54 pm (#)

    Made this tonight for the family. Won’t make it again.

  2. Scott — April 4, 2019 @ 6:24 pm (#)

    Do you have the nutritional information for this recipe?

    • Christine Pittman — April 10, 2019 @ 10:12 am (#)

      Scott, I don’t right now but I just moved it onto my list of recipes to revise with nutritional info. It’s a long list but I will get to it! And note that we are currently working on adding nutritionals to all of the recipes on the site. It should be done in a few months.

  3. Lori — February 22, 2019 @ 8:48 am (#)

    Thank you so much for sharing this healthy and delicious recipe! Everyone is our family loved it! I also shared it on Facebook with our friends that we swap healthy recipes with!

  4. JENNIFER BAYES — September 17, 2018 @ 11:17 pm (#)

    That was SO so good! Cooked as is, and was fantastic!

    • Christine Pittman — September 21, 2018 @ 2:58 pm (#)

      Jennifer, Thanks for letting me know. So happy you liked it!

  5. foodinbooks — August 8, 2018 @ 2:25 pm (#)

    Delish! Made last night. I ended up marinating boneless, skinless chicken thighs in the same mixture as for the cauliflower, and also added lemon zest and fresh rosemary. Came out wonderful and is making even better leftovers today. Thanks for the inspiration…….and very low carb too!

    • Christine Pittman — September 10, 2018 @ 9:44 am (#)

      So happy you liked it! Thanks for letting me know!

  6. Emily B — June 14, 2018 @ 7:14 pm (#)

    This was fantastic. I used my oven’s temperature probe to cook the chicken to 165, so simple. The cauliflower I left in at 400 for 10 minutes more. It was delicious and very easy. Thanks for a great recipe!

    • Christine Pittman — June 29, 2018 @ 2:56 pm (#)

      You’re welcome, Emily. Thanks for letting me know!

  7. Christina — March 28, 2018 @ 8:45 pm (#)

    This was so, SO good! Very flavorful. Definitely a keeper. I’ve never made a recipe from your blog, but will definitely check it out. Thank you!

    • Christine Pittman — March 30, 2018 @ 1:47 pm (#)

      Christina, So happy you liked it!

  8. Sue McCarthy — March 3, 2018 @ 1:23 pm (#)

    The ingredients don’t mention the Italian seasoning sprinkled on the chicken. Is this a separate ingredient or do you mean the mix made with tomato paste etc? 

  9. Dawn M — January 17, 2018 @ 8:49 am (#)

    My family loved this dish -and it was so easy to make. Thanks!

    • Christine Pittman — January 18, 2018 @ 12:44 pm (#)

      Thanks for letting me know, Dawn. I’m delighted that you guys liked it!

  10. KimS — January 16, 2018 @ 7:22 pm (#)

    I made this tonight — fantastic!  Really loved it, thanks!

    • Christine Pittman — January 18, 2018 @ 12:44 pm (#)

      Kim, fantastic! So happy you tried it and liked it!

  11. Maggie Bleksley — December 20, 2017 @ 2:42 pm (#)

    Looks great, but shouldn’t cauliflower be included in the ingredients?

    • Christine Pittman — December 21, 2017 @ 11:22 am (#)

      Oh geez! Thanks for spotting that, Maggie. The recipe has been fixed.

  12. Lyn Reasbeck — July 12, 2017 @ 5:15 pm (#)

    This is delicious!

  13. Mary Pisarkiewicz — September 9, 2016 @ 10:24 am (#)

    This is amazing! So delicious! Thanks for sharing i’m obsessed!

  14. Carly — September 7, 2016 @ 8:44 am (#)

    Can’t wait to try this! Looks like a quick easy dinner we’ll all love. Thanks!

    • Christine Pittman — September 8, 2016 @ 6:34 am (#)

      Carly, You just love cauliflower, don’t you? I think you commented on the Quinoa and Cauliflower Bake too, right? That’s still a favorite over here! Hope you’re doing well. I haven’t been very active on Facebook this past year since The Cookful launched (anniversary is today!) and I miss seeing posts from friends like you. I’m trying to get on there more but still not enough. Hugs, friend!

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