Smart Roasted Chicken Breasts
with Cauliflower-Potato Mash and Shallot Gravy- Mustard
- Wheat
- Sulphites
- Soy
- Milk
- Milk
- Sulphites
- Wheat
- Tree nuts
- Triticale
- Mustard
- Soy
- Sesame
- Peanuts
- May contain traces of allergens
- Fish
- Egg
- Crustaceans
- Gluten
There's a new side dish in town — cauliflower-potato mash! The low-carb cousin of mashed potatoes is just as satisfying and served alongside tangy roasted chicken. Spoon aromatic shallot gravy over everything for a decadent finish. Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Chicken breast • Cauliflower • Russet potato • Zucchini • Shallot • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Chicken broth concentrate (sugars (maltodextrin, sugar), chicken stock, chicken fat, chicken flavor (chicken broth, salt, flavoring, water, glutamic acid, chicken fat, chicken powder, xanthan gum, organic sunflower oil), salt, yeast extract, xanthan gum, natural flavor) • All-purpose flour (wheat) • Soy sauce (water, wheat, soybeans, salt, hydrolyzed soya protein, sugars (sugar, glucose solids, molasses, corn syrup solids), seasoning agents, caramel colour, licorice extract, modified cornstarch, citric acid, sodium benzoate, sodium propionate, potassium sorbate, alcohol) (soy, sulphites, wheat) • Montreal spice blend (salt, spices (including mustard) and herbs, dehydrated garlic, palm oil, spice extracts) (mustard) • Garlic salt (salt, garlic powder, silicon dioxide).
2 unit(s)
Chicken Breasts
285 g
Cauliflower
1 unit(s)
Chicken Broth Concentrate
1 unit(s)
Shallot
4 g
Garlic Salt
()
1 tbsp
Dijon Mustard
( )
1 tbsp
All-Purpose Flour
( )
1 unit(s)
Zucchini
5 g
Montreal Spice Blend
( )
1 unit(s)
Russet Potato
½ tbsp
Soy Sauce
( )
0.13 tsp
Pepper*
0.13 tsp
Salt*
1.5 tbsp
Oil*
3 tbsp
Butter*
()
- Before starting, preheat the oven to 450°F.
- Wash and dry all produce.
- Heat a large non-stick pan over medium-high.
- While the pan heats, pat chicken dry with paper towels. Coat all over with Dijon. Season with half the Montreal Spice Blend (use all for 4 servings).
- When the pan is hot, add 1 tbsp (2 tbsp) oil, then chicken. Sear 1-2 min per side, until golden.
- Transfer to a parchment-lined baking sheet. Roast in the middle of the oven for 11-12 min, until cooked through.**
- Reserve any drippings to add to the gravy.
- Meanwhile, remove any brown spots from potato. Peel, then cut potato into 1-inch pieces.
- Cut cauliflower into bite-sized pieces.
- To a large pot, add cauliflower, potatoes, 2 tsp salt and enough water to cover (by approx. 1 inch) (use same for 4 servings). Cover and bring to a boil over high.
- Once boiling, reduce heat to medium-high. Cook uncovered for 10-12 min, until fork-tender.
- Drain and return veggies to the same pot, off heat.
- Mash 2 tbsp (4 tbsp) butter into veggies until almost creamy. (NOTE: Cauliflower-potato mash will still have a few lumps!)
- Season with salt and pepper.
- Meanwhile, peel, then cut shallot into 1/4-inch pieces.
- Cut zucchini into 1/4-inch rounds.
- While cauliflower and potatoes boil, to an unlined baking sheet, add zucchini, garlic salt and 1/2 tbsp (1 tbsp) oil. Season with pepper, then toss to coat.
- Roast in the top of the oven for 12-14 min, until tender-crisp.
- When chicken is almost done, wipe the same pan (from step 1) clean, then reheat over medium.
- When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan until melted.
- Add shallots. Cook for 2-3 min, stirring often, until shallots soften slightly.
- Sprinkle flour over shallots. Cook for 1-2 min, stirring often, until coated.
- Gradually whisk in 3/4 cup (1 1/2 cups) water until smooth.
- Add broth concentrate, soy sauce and any drippings from the baking sheet with chicken. Bring to a simmer over medium-high.
- Once simmering, cook for 2-3 min, whisking occasionally, until gravy thickens slightly.
- Season with salt and pepper.
- Thinly slice chicken.
- Divide chicken, cauliflower-potato mash and zucchini between plates.
- Spoon shallot gravy over chicken.
If you've opted to get chicken breasts, prep and cook chicken in the same way the recipe instructs you to prep and cook the pork chops.**
- Flavor: The shallot gravy was perfect for the chicken, and the cauliflower-potato mash was light and satisfying.
- Ease of prep: Very easy to cook, though some found it required many dishes to clean up afterwards.
- Suggestions: Consider adding the cauliflower 3-4 minutes after the potatoes to prevent mushiness. Use less garlic salt on the zucchini for a milder flavour.
- Portions: Some found the zucchini provided was too small to adequately fill the meal.
