Lemon-Herb Chicken & Sweet Potato Bowls with Cauliflower Rice

Description: A balanced, low-GI bowl: lemon-herb grilled chicken, roasted cinnamon-spiced sweet potato, and fluffy cauliflower rice with greens and a light tzatziki-style yogurt drizzle. High in protein and fiber, low in added fat and refined carbs—designed for steady blood glucose control.

Ingredients (with estimated Glycemic Index for each item)

• 12 oz (340 g) boneless, skinless chicken breast — GI: 0–0 (protein has negligible GI)
• 1 medium sweet potato (about 180 g), cut into 3/4" cubes — GI: 44 (boiled = 63, roasted lower GI ~44)
• 1 medium head cauliflower, riced (about 4 cups) OR 4 cups store-bought cauliflower rice — GI: 15
• 2 cups baby spinach or mixed greens — GI: 15
• 1/2 cup nonfat plain Greek yogurt (for sauce) — GI: 11
• 1 small cucumber, grated or finely diced (for sauce and garnish) — GI: 15
• 1 tbsp fresh lemon juice + zest — GI: 20
• 1 tbsp extra-virgin olive oil (for dressing & cooking) — GI: 0
• 1 tsp ground cinnamon (for sweet potato) — GI: 0
• 1 tsp dried oregano — GI: 0
• 1 tsp garlic powder — GI: 0
• 1/2 tsp ground black pepper
• 1 tsp sea salt, divided
• 1 tbsp chopped fresh parsley (optional garnish) — GI: 0
• 1 tbsp toasted slivered almonds (optional, for crunch) — GI: 15

Cooking instructions

1. Prep oven and sweet potato:

   • Preheat oven to 425°F (220°C). Toss cubed sweet potato with 1 tsp olive oil, cinnamon, 1/4 tsp salt, and 1/4 tsp pepper. Spread on a parchment-lined baking sheet in a single layer.
   • Roast 20–25 minutes, flipping once, until edges are caramelized and tender. Remove and keep warm.

2. Marinate and cook chicken:

   • Pound chicken breasts to even thickness (about 3/4" thick) or slice into cutlets. In a bowl combine 1 tbsp lemon juice + zest, 1 tbsp olive oil, oregano, garlic powder, 1/2 tsp salt, and 1/4 tsp pepper. Add chicken and coat; marinate 10–20 minutes if time allows.
   • Heat a nonstick skillet or grill pan over medium-high heat. Cook chicken 4–6 minutes per side (internal temp 165°F / 74°C). Let rest 5 minutes, then slice thinly.

3. Make cauliflower rice:

   • If using whole cauliflower: pulse florets in a food processor to rice consistency. Heat a large nonstick skillet over medium heat, spray or add 1 tsp olive oil, add cauliflower rice and a pinch of salt. Cook 5–7 minutes, stirring occasionally, until tender but not mushy. Finish with 1 tsp lemon juice and black pepper.
   • If using store-bought, cook per package or sauté 3–4 minutes.