Herbed Pan Fried Chicken with Cauliflower Mash
Servings 4
Calories 405kcal
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
Calories: 405kcal | Carbohydrates: 15g | Protein: 33g | Fat: 25g | Saturated Fat: 7g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Trans Fat: 0.01g | Cholesterol: 98mg | Sodium: 1108mg | Potassium: 1293mg | Fiber: 5g | Sugar: 6g | Vitamin A: 667IU | Vitamin C: 95mg | Calcium: 102mg | Iron: 2mg
