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Garlic Herb Chicken with Cauliflower Mash

Juicy, pan-seared garlic herb chicken served alongside creamy cauliflower mash—a low-carb, comforting, and diabetes-friendly dinner for any day of the week!
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Lunch, Main Course
Cuisine American
Servings 4
Calories 802 kcal

Equipment

  • Large Skillet
  • Blender or food processor
  • Saucepan
  • Mixing bowl

Ingredients
  

For the chicken:

  • 4 boneless skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 tablespoon unsalted butter
  • 3 cloves garlic minced
  • 1 teaspoon Italian seasoning
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Juice of 1/2 lemon

For the cauliflower mash:

  • 1 medium head of cauliflower cut into florets
  • 1/4 cup heavy cream
  • 2 tablespoons unsalted butter
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste

Instructions
 

For the chicken:

  • Season chicken breasts with Italian seasoning, paprika, salt, and pepper.
  • Heat olive oil in a large skillet over medium heat. Add chicken breasts and cook for 6-8 minutes per side, or until golden brown and cooked through. Remove and set aside.
  • In the same skillet, melt butter and sauté garlic for 1 minute. Add lemon juice, stirring to combine. Spoon the sauce over the cooked chicken.

For the cauliflower mash:

  • Bring a pot of salted water to a boil. Add cauliflower florets and cook until tender, about 10 minutes. Drain well.
  • Blend cauliflower with heavy cream, butter, Parmesan cheese, salt, and pepper until smooth and creamy. Adjust seasoning to taste.
  • Serve the chicken over the cauliflower mash, drizzling with extra garlic butter sauce from the skillet.

Notes

  • For added flavor, marinate the chicken in olive oil, garlic, and lemon for 30 minutes before cooking.
  • Replace Parmesan with nutritional yeast for a dairy-free option.
  • Add steamed green beans or asparagus for a complete meal.

Nutrition

Serving: 4gCalories: 802kcalCarbohydrates: 10gProtein: 102gFat: 38gSaturated Fat: 16gPolyunsaturated Fat: 4gMonounsaturated Fat: 15gTrans Fat: 0.4gCholesterol: 303mgSodium: 682mgPotassium: 2112mgFiber: 3gSugar: 3gVitamin A: 791IUVitamin C: 70mgCalcium: 143mgIron: 5mg
Keyword cauliflower mash, Diabetic-friendly, Garlic herb chicken, healthy chicken recipe, Low-Carb Comfort Food
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Nutrition Information Disclaimer

Nutritional information shared on this website is an estimate and may vary based on the exact ingredients or brands used, as well as portion sizes. These estimates are provided as a courtesy and should not replace the advice of a licensed dietitian or healthcare professional. For accurate nutrition details, I recommend calculating values based on the specific products and tools you use.

Medical Disclaimer

I am not a licensed medical professional, and the content shared on NanaGrams TidBits is not intended as medical advice. Always consult with a healthcare provider for questions or concerns about your health, diet, or specific conditions. The information on this site is meant to inspire and inform, not replace professional advice.

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