, nutritional review by Jill Wallentin
in Recipes, Dinner, Lunch, Meal Peri-peri chicken with roasted cauliflower
Ingredients
- 4 4 red chili pepper preferably fresh Fresno, seeds removed and roughly choppedred chili peppers preferably fresh Fresno, seeds removed and roughly chopped or fresh jalapeñofresh jalapeños
- ½ ½ habanero pepper seeds removed and roughly chopped, or use extra Fresno chili for less heathabanero peppers seeds removed and roughly chopped, or use extra Fresno chili for less heat (optional)
- 1 (4 oz.) 1 (120 g) roasted red bell pepper peeled, seeds removedroasted red bell peppers peeled, seeds removed
- 5 5 garlic clovegarlic cloves
- 2 2 lemon juicelemons juice
- ¼ cup 60 ml red wine vinegar or cider vinegar
- ½ cup 120 ml olive oil
- 1 tsp 1 tsp erythritol or sugar-free syrup (optional)
- 1 tsp 1 tsp salt
- ½ tsp ½ tsp ground black pepper
- 2 lbs 900 g chicken legchicken legs
- 1 tsp 1 tsp salt
- ½ tsp ½ tsp ground black pepper
- 1½ lbs 650 g cauliflower florets
- 2 tbsp 2 tbsp olive oil
- ¼ tsp ¼ tsp salt to taste
- ¼ tsp ¼ tsp ground black pepper to taste
Plus 1/2 cup of the reserved homemade peri-peri sauce from above.
- 2 tbsp 2 tbsp unsalted butter
- 1⁄3 cup (1⁄5 oz.) 80 ml (5.5 g) fresh parsley chopped
- 1 1 lemon wedgeslemons wedges
Instructions
- Combine the Fresno chilies, habanero, roasted red bell pepper, garlic, lemon juice, red wine vinegar, olive oil, optional sweetener, salt, and black pepper in a blender or food processor. Blend until almost smooth. Taste and adjust the seasoning if needed.
- Transfer ½ cup of the sauce to a separate container for the butter sauce. Cover and refrigerate until needed, keeping it separate from the raw chicken.
- Pat the chicken thighs dry with paper towels and season with salt and black pepper. Coat generously with the remaining peri-peri sauce. For extra flavor, cover and refrigerate for up to 4 hours, or cook immediately if you're short on time.
- Preheat the oven to 400°F (200°C), or 355°F (180°C) for a convection oven. Toss the cauliflower florets with olive oil, salt, and black pepper. Spread evenly in a large, rimmed baking sheet or roasting pan.
- Arrange the chicken thighs skin-side up directly on top of the cauliflower. Roast for 40–50 minutes, until the chicken is browned and the cauliflower is tender and infused with the flavorful chicken juices. The chicken should reach an internal temperature of at least 165°F (74°C), measured without touching the bone. For more tender thighs, aim for 175–185°F (79–85°C). Make sure the cauliflower is thoroughly cooked as well.
- Melt the butter in a small saucepan over medium-low heat. Stir in the reserved peri-peri sauce and simmer gently for 2–3 minutes, stirring occasionally, until slightly thickened and glossy.
- Let the chicken rest for 5 minutes. Divide the chicken and cauliflower among serving plates, spoon over the warm peri-peri butter sauce, and garnish with fresh parsley and lemon wedges.
Recipe notes and tips
What is peri-peri chicken?
Peri-peri chicken is a popular dish associated with Portuguese-influenced cooking in southern Africa, particularly Mozambique and South Africa.
It's traditionally made with chicken marinated in a spicy sauce featuring chili peppers, garlic, citrus, and vinegar, then grilled or roasted.
Our version combines juicy, oven-roasted chicken with tender cauliflower for an easy, satisfying low carb meal.
Why roast the chicken and cauliflower together?
Roasting the chicken directly on top of the cauliflower makes this an easy one-pan dinner with minimal cleanup.
As the chicken cooks, its flavorful juices and peri-peri marinade drip onto the cauliflower, giving it a deliciously rich, savory flavor.
The cauliflower becomes soft and tender rather than crispy, which works beautifully with the juicy chicken and spicy butter sauce.
For more browned, lightly crisp cauliflower, roast it separately on another baking sheet instead.
Do I need to marinate the chicken?
Not at all! The peri-peri sauce is packed with flavor, so you can cook the chicken immediately after coating it.
For a more intense flavor, marinate the chicken in the refrigerator for up to 4 hours. You can also prepare it the night before, although the acidic marinade may slightly change the texture of the meat.
How spicy is peri-peri chicken?
This recipe has a noticeable kick from the Fresno chilies and habanero pepper.
Habaneros can be extremely hot, so the spice level depends on how much you use.
For a milder version, omit the habanero entirely or replace it with additional red bell pepper.
For extra heat, leave some of the chili seeds and membranes intact or add a little more habanero.
You can always add more heat, but it's difficult to remove it once the sauce is blended.
What can I use instead of Fresno chili peppers?
Red jalapeños are a good substitute, although their heat level and flavor can vary.
You can also use another fresh red chili pepper, adjusting the amount to your preferred spice level.
For a milder sauce, replace some of the chilies with additional roasted red bell pepper.
Can I use apple cider vinegar instead?
Absolutely! Apple cider vinegar works well in place of red wine vinegar.
Both provide the acidity that gives peri-peri sauce its signature tangy flavor.
Why use roasted red bell pepper?
Roasted red bell pepper adds natural sweetness, depth, and a smoother consistency to the sauce.
It also helps balance the acidity from the lemon and vinegar and the heat from the chilies.
You can roast a fresh bell pepper yourself or use jarred roasted peppers. If using jarred peppers, choose ones without added sugar and drain them well.
Do I need to add sweetener?
No! The sweetener is completely optional.
A small amount of erythritol or low carb fiber syrup can help balance the acidity of the lemon and vinegar.
Taste the sauce before adding any sweetener, as the roasted bell pepper already contributes some natural sweetness.
Can I use boneless chicken thighs?
Yes! Boneless, skinless chicken thighs work well, although they won't develop the same crispy skin.
They also cook faster, so start checking the internal temperature earlier. Make sure the cauliflower is fully cooked, too.
Chicken breast is another option, but be careful not to overcook it, as it's leaner and can dry out more easily.
Can I make this recipe in an air fryer?
Yes! An air fryer works beautifully for both the chicken and cauliflower, although you'll usually need to cook them separately.
Chicken: Arrange the chicken thighs skin-side up in a single layer in the air fryer basket. Cook at 375°F (190°C) for approximately 25–30 minutes, until the skin is browned and crisp and the internal temperature reaches at least 165°F (74°C). For more tender thighs, aim for 175–185°F (79–85°C).
Cauliflower: Toss the florets with olive oil, salt, and pepper. Air-fry at 400°F (200°C) for approximately 12–16 minutes, shaking halfway through, until tender with lightly browned edges.
With a dual-basket air fryer, you can cook both simultaneously at their respective temperatures. Otherwise, cook them separately in batches.
Why reserve some of the peri-peri sauce?
The reserved sauce is used to make the rich, buttery finishing sauce.
Always separate it before adding the raw chicken to the marinade to avoid cross-contamination.
Never use leftover raw chicken marinade as a finishing sauce unless it has been brought to a full boil and cooked thoroughly.
Can I make the peri-peri sauce ahead of time?
Yes! The sauce can be prepared a day or two in advance and stored in an airtight container in the refrigerator.
Stir well before using, as the oil may separate slightly during storage.
You can also prepare the sauce in larger batches and freeze portions for future meals.
What else can I serve with peri-peri chicken?
Roasted cauliflower is a delicious low carb side, but there are plenty of other options.
Try cauliflower rice, grilled zucchini, sauteed green beans, or a fresh green salad with a light lemon dressing.
A cooling yogurt sauce can also be a nice addition if you enjoy spicy food but want something refreshing alongside it.
Storage and leftovers
Store leftover chicken and cauliflower in separate airtight containers in the refrigerator for up to 3–4 days.
Reheat the chicken in the oven or air fryer until thoroughly heated to help restore some of the crispness.
Reheat the peri-peri butter sauce gently over low heat, stirring occasionally. Avoid boiling it vigorously, as the sauce may separate.
