Herbed Pan Fried Chicken with Cauliflower Mash
User Reviews
5.0
6 reviews
Excellent
Herbed Pan Fried Chicken with Cauliflower Mash
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A versatile and tasty recipe that’s quick to prepare and easy to enjoy.
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Ingredients
- 500 g (1lb) chicken breasts
- 2 tbsp olive oil
- 1 tsp salt
- ½ tsp pepper
- 1½ tbsp dried mixed herbs
- 250 g (½lb) mushrooms
- 2 tbsp butter
- 4 garlic cloves crushed
- 2 tsp lemon juice
- 1 cup chicken stock/chicken broth
For the cauliflower mash
- 750 g (1½lb) cauliflower
- ¼ cup cream
- 1 tbsp butter
- salt and pepper to taste
Instructions
- Slice the chicken in half, horizontally, creating two thin cutlets.
- Drizzle the chicken with olive oil then season with the herbs, salt and pepper on both sides.
- Heat a large skillet or frying pan over medium-high heat then add the chicken and sear until golden brown on both sides.
- Remove from the pan and set aside.
- Melt the butter in the same pan then add the garlic and mushrooms and cook for 5 minutes.
- Pour in the stock and lemon juice then add the chicken and any of its resting juices back to the pan.
- Simmer for 5 minutes until the chicken is cooked through.
- To make the cauliflower mash, steam the cauliflower until tender then mash with a splash of cream or milk, a tablespoon of butter, salt and pepper. I use an immersion blender to get the smoothest purée.
- Serve the cauliflower topped with the chicken and mushrooms and spoon over the pan sauce. 2
Nutrition Information
Show Details
Calories
405kcal
(20%)
Carbohydrates
15g
(5%)
Protein
33g
(66%)
Fat
25g
(38%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
4g
Monounsaturated Fat
12g
Trans Fat
0.01g
Cholesterol
98mg
(33%)
Sodium
1108mg
(46%)
Potassium
1293mg
(37%)
Fiber
5g
(20%)
Sugar
6g
(12%)
Vitamin A
667IU
(13%)
Vitamin C
95mg
(106%)
Calcium
102mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 405 kcal
% Daily Value*
| Calories | 405kcal | 20% |
| Carbohydrates | 15g | 5% |
| Protein | 33g | 66% |
| Fat | 25g | 38% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 12g | 60% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 98mg | 33% |
| Sodium | 1108mg | 46% |
| Potassium | 1293mg | 28% |
| Fiber | 5g | 20% |
| Sugar | 6g | 12% |
| Vitamin A | 667IU | 13% |
| Vitamin C | 95mg | 106% |
| Calcium | 102mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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