Herbed Breaded Chicken with Mashed Cauliflower

1
Kelly Lollman

By
@kelollman

Healthy doesn't have to mean bland! Try this... you will like it!

Rating:

★★★★★ 1 vote

Comments:
Serves:
1
Prep:
15 Min
Cook:
25 Min

Ingredients

  • 4 oz
    chicken breast, boneless, skinless
  • 1 tsp
    olive oil, extra virgin
  • 1/2 c
    roasted tomatoes
  • BREADING MIXTURE

  • 2 Tbsp
    panko bread crumbs
  • 2 Tbsp
    fresh tarragon, chopped
  • 1 Tbsp
    parmesan cheese, fat-free
  • 1 tsp
    black pepper, freshly ground
  • MASHED CAULIFLOWER

  • 1 large
    cauliflower, cut into florets
  • 1 1/2 tsp
    butter flavoring
  • 2 oz
    cream cheese, low-fat
  • 2 oz
    greek yogurt, non-fat (plain)
  • 1/4 c
    milk, low-fat (1% or skim)
  • 1 Tbsp
    parmesan cheese, fat-free
  • 1/2 tsp
    sea salt
  • 1/2 tsp
    black pepper, freshly ground

How to Make Herbed Breaded Chicken with Mashed Cauliflower

Step-by-Step

  1. Turn on the broiler to preheat while prepping the rest of the meal.
  2. In a medium/large zip-top baggie, mix together the breading mixture ingredients until well blended. Set aside.
  3. Drizzle the olive oil over the chicken breast and rub to coat well. Drop the oiled chicken breast into the baggie, zip the baggie closed and shake until the chicken is well coated. Place the breaded chicken in the broiler and cook for 10 minutes.
  4. Clean the cauliflower and cut the head into florets. Place about 1/4 inch of water in the bottom of a heavy frying pan, large skillet or steamer and add the florets. Place on burner over medium heat and cover. Once the water is boiling, steam for 3 minutes for slightly crunchy, 8 minutes for soft.
  5. Turn the chicken breast over to make sure it cooks evenly. Cook for another 8 - 10 minutes.
  6. Test the chicken for internal temp to determine if it is done (should read 165 degrees F). If so, remove from the broiler and let it rest for 5 minutes.
  7. Check the cauliflower to see if it is done to your liking - if so, remove from heat and drain. Add the remaining ingredients for the mashed cauliflower and whip with a hand-mixer until smooth.
  8. Plate the cauliflower, chicken and add the roasted tomatoes on the side. Yum!!

Printable Recipe Card

About Herbed Breaded Chicken with Mashed Cauliflower

Course/Dish: Chicken, Vegetables
Other Tag: Healthy
Hashtags: #breaded, #Broiled




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