Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Lighter Buffalo Chicken and Rice Skillet Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.3 from 65 reviews

  • Author: Sophia
  • Total Time: 40 minutes
  • Yield: 4 servings
  • Diet: Low Fat

Description

This Lighter Buffalo Chicken and Rice Skillet is a wholesome and flavorful one-pan meal combining lean ground chicken breast, nutritious vegetables, brown rice, and cauliflower rice, all coated in a tangy buffalo sauce with a hint of creaminess from reduced-fat cream cheese. A perfect healthy twist on classic buffalo chicken, this satisfying dish is easy to prepare and packed with bold flavors and vibrant textures.

Ingredients

Vegetables

  • 2 cups carrots, chopped
  • 1 cup celery, chopped
  • 1 cup onion, chopped
  • 10 oz cauliflower rice, frozen
  • 3 scallions, chopped (reserve some for garnish)

Proteins & Dairy

  • 1 lb ground chicken breast, 99% fat free
  • 1/3 cup reduced fat cream cheese
  • 1/2 cup fat free cheddar cheese

Grains

  • 1 cup brown rice, cooked

Liquids & Sauces

  • 1/2 cup hot sauce
  • 1/2 cup chicken broth

Spices & Seasonings

  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp kosher salt
  • 1/2 tsp cumin
  • 1/2 tsp onion powder

Oils

  • Olive oil spray

Instructions

  1. Prepare Vegetables: Chop the carrots, celery, and onions finely to ensure even cooking and a pleasant texture in the skillet.
  2. Make Spice Blend: Combine garlic powder, paprika, kosher salt, cumin, and onion powder in a small bowl to create a flavorful seasoning mix for the dish.
  3. Sauté Vegetables: Spray a large frying pan with olive oil and add the chopped carrots, celery, and onions. Sprinkle 2 teaspoons of the seasoning blend over them. Cook for about 10 minutes or until the vegetables are tender and aromatic, stirring occasionally to prevent sticking. Remove and set aside.
  4. Cook Chicken: Spray the skillet again with olive oil and add the ground chicken breast. Break it apart with a spatula and season with the remaining spice blend. Cook thoroughly until no pink remains, about 7-8 minutes. Remove the cooked chicken and set aside with the vegetables.
  5. Cook Cauliflower Rice: Add the frozen cauliflower rice to the same pan and cook for about 5 minutes to thaw and slightly brown it for flavor. Then stir in the cooked brown rice, combining well.
  6. Combine Ingredients and Simmer: Return the cooked chicken and sautéed vegetables to the skillet with the rice mixture. Pour in the hot sauce and chicken broth, stirring everything together evenly. Let it simmer for 5 minutes to meld flavors and warm through.
  7. Add Cream Cheese and Scallions: Fold in the reduced-fat cream cheese until melted and well incorporated. Stir in the chopped scallions, reserving some to garnish later.
  8. Melt Cheese and Serve: Sprinkle the top with fat-free cheddar cheese and cover the skillet with a lid to allow the cheese to melt completely, about 2-3 minutes. Garnish with remaining scallions before serving warm.

Notes

  • Use olive oil spray to reduce added fats and keep the dish lighter.
  • Cauliflower rice adds extra veggie nutrition while lowering carbs compared to only rice.
  • You can adjust the hot sauce amount to make the dish more or less spicy to suit your taste.
  • Make sure the chicken is fully cooked to avoid any food safety issues.
  • Covering the skillet to melt the cheese results in a creamy, gooey topping that enhances the dish.
  • Brown rice can be cooked ahead of time to speed up meal prep.
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Main Course
  • Method: Stovetop
  • Cuisine: American

Find it online: https://sophiasrecipe.com/lighter-buffalo-chicken-and-rice-skillet-recipe/