June 16 2022 recipe by Jill Wallentin![Jill Wallentin]()
, photo by Lenka Selinger![Lenka Selinger]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Lenka Selinger
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Skillet chicken breast with cauliflower mash
It couldn't be more simple. While the chicken breast is cooking in the skillet, prepare the cheesy cauliflower mash and — hey presto! — before you know it, you'll have a deliciously keto chicken dinner on the table.
USMetric
servingservings
Ingredients
Chicken
- 2 (1 lb) 2 (450 g) chicken breast 8 oz (230 g) eachchicken breasts 8 oz (230 g) each
- salt and ground black pepper
- 2 tsp 2 tsp Italian seasoning (optional)
- 1 tbsp 1 tbsp butter or olive oil
Cauliflower mash
- ½ lb 220 g cauliflower
- 1⁄3 cup (1 oz.) 80 ml (27 g) shredded Parmesan cheese
- 1 oz. 28 g butter
- salt and ground black pepper to taste
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Making low carb simple
Instructions
Chicken
- To speed up the cooking process, cut the chicken breasts lengthwise into thin cutlets.
- Season both sides of the chicken with salt and ground black pepper. Feel free to add another seasoning of choice here.
- Heat a large skillet over medium-high heat. Add the butter or oil to the skillet when hot. Carefully place the chicken breasts in the skillet and cook for about 4 minutes on each side. The chicken is ready to serve when it's no longer pink.
- Cut the cauliflower into florets. Discard the stem.
- Bring a pot of lightly salted water to a boil over high heat. Add the cauliflower and boil for a couple of minutes – just enough so the florets are tender but retain a slightly firm texture. Drain the cauliflower in a colander, and discard the water.
- Add the cauliflower to a food processor along with the Parmesan cheese and butter. Pulse until it reaches a smooth and creamy consistency. You can also use an immersion blender. Season with salt and pepper to taste.
Cauliflower mash
Tip
To make a quick and delicious sauce, add some heavy cream and more seasoning to the skillet when the chicken is almost cooked.
