Lemon-Herb Chicken with Garlic Green Beans and Cauliflower Rice

Description: Quick, lower-carb dinner ready in ~30 minutes using pantry staples and simple steps. Lean protein, healthy fats (olive oil, butter), lots of low-GI veg, and minimal carbs to suit Type 2-friendly goals.

Ingredients (with approximate carbs per listed amount and estimated Glycemic Index):

• 2 boneless skin-on chicken thighs (about 10 oz / 280 g) — Carbs: 0 g, GI: 0
• 1 tbsp olive oil — Carbs: 0 g, GI: 0
• 1 tbsp butter — Carbs: 0 g, GI: 0
• 1 lemon (zest + 1 tbsp juice) — Carbs: 3 g, GI: ~20
• 2 cloves garlic, minced — Carbs: 2 g, GI: ~30
• 1 tsp dried oregano — Carbs: 0.5 g, GI: 0
• 1/2 tsp smoked paprika — Carbs: 0.5 g, GI: 0
• Salt and black pepper — Carbs: 0 g, GI: 0
• 12 oz (340 g) green beans, trimmed (fresh or frozen) — Carbs: 7 g, GI: ~15
• 2 tbsp slivered almonds (optional for crunch) — Carbs: 2 g, GI: ~15
• 12 oz (340 g) cauliflower rice (store-bought or pulse fresh cauliflower) — Carbs: 6 g, GI: ~15
• 1 tbsp olive oil or butter for cauliflower rice — Carbs: 0 g, GI: 0
• Fresh parsley, chopped (optional) — Carbs: 0.2 g, GI: 0

Total approximate carbs per full recipe: ~21.2 g (divide by servings). Estimated GI for meal: low (vegetable- and protein-heavy; low-GI ingredients).

Cooking instructions:

1. Prep: Pat chicken thighs dry, season both sides with salt, pepper, smoked paprika, and half the oregano. Zest the lemon and juice 1 tbsp; mince garlic.
2. Heat a large skillet over medium-high. Add 1 tbsp olive oil. When hot, place skin-side down chicken thighs. Cook 6–7 minutes until skin is deep golden and releases easily.
3. Flip chicken, add 1 tbsp butter, minced garlic, lemon zest and juice, and remaining oregano. Tilt pan and spoon melted butter-lemon sauce over chicken for 4–6 more minutes, or until internal temp reaches 165°F (74°C). Remove chicken to rest on a plate and tent loosely.
4. While chicken cooks, heat a second large skillet over medium. Add 1 tbsp oil or butter and the trimmed green beans. Sauté 5–7 minutes until bright and tender-crisp. In last minute add slivered almonds (if using) and a pinch of salt and pepper.
5. In the same pan used for green beans (or a third pan), heat 1 tbsp oil/butter over medium-high. Add cauliflower rice and a pinch of salt. Sauté 4–5 minutes until warmed and slightly golden. Finish with a squeeze of lemon if desired.
6. Plate: Spoon cauliflower rice, add green beans, top with a chicken thigh and spoon pan sauce over chicken. Garnish with parsley.

Flavor profile: Bright citrus from lemon, savory roasted chicken skin, warm smokiness from paprika, and nutty crunch from almonds — balanced and fresh without heavy carbs.