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Chicken Steaks in Natural Sauce with Creamy Cauliflower Mash

Tender chicken steaks in a flour-free natural sauce, served with a light potato and cauliflower mash, make for a rich yet healthy meal, suitable for everyday cooking as well as special occasions.

Prep time35 min
Cook time30 min
Total time65 min
Servings4

Recipe

For the chicken and sauce

For the creamy mash

Per servingTotal
Calories:456.5 kcal1826 kcal
Protein:41.5 g165.9 g
Carbohydrates:40 g160.1 g
Fiber:21.4 g85.6 g
Water:594.3 ml2377.1 ml
Fat:14.2 g56.8 g
Micronutrients
Sugar:10.2 g40.9 g
Saturated fat:5.5 g21.8 g
Cholesterol:126.5 mg505.9 mg
Sodium:623.5 mg2493.9 mg
Potassium:1809.3 mg7237.1 mg
Calcium:151.4 mg605.4 mg
Iron:4.5 mg18 mg
Magnesium:117.8 mg471.1 mg
Zinc:2.4 mg9.4 mg
Phosphorus:536.2 mg2144.8 mg
Vitamin C:105.6 mg422.3 mg
Vitamin A:371.2 µg1484.7 µg
Vitamin D:0.2 µg0.7 µg
Vitamin B12:0.1 µg0.3 µg

Instructions

  1. 1Cut the chicken breasts into steaks. Cover them with plastic wrap and gently pound to a thickness of 1 cm. Season with salt and pepper on both sides.
  2. 2Heat olive oil in a wide pan. Quickly sear the steaks (2 minutes per side) until golden. Remove them from the pan and keep warm.
  3. 3Bring salted water to a boil in a large pot. Add the diced potatoes. After 5 minutes of cooking, add the cauliflower florets. Cook together for another 10–12 minutes, until all the vegetables are soft.
  4. 4While the mash is cooking, add the chopped onion, carrot, and celery to the pan where you cooked the meat. Sauté for 5 minutes until softened. Add the garlic, marjoram, and thyme.
  5. 5Deglaze the vegetables with wine (scraping the bottom of the pan). Once the alcohol has evaporated, pour in the stock and add the bay leaf. Cook over medium heat for 10 minutes.
  6. 6Remove the bay leaf. Blend the vegetables in the pan with an immersion blender into a smooth cream (this is your natural thickener). Return the seared steaks to the sauce and simmer over low heat for another 5–8 minutes.
  7. 7Drain the cooked potatoes and cauliflower. Return them to the hot pot for a minute to let the moisture evaporate. Add butter, warm milk, and nutmeg. Mash with a potato masher into a smooth purée.
  8. 8Plate a portion of the mash, add a juicy steak, and generously drizzle with the natural sauce. Sprinkle with fresh parsley and chives.

Nutritional benefits

The combination of lean protein and complex carbohydrates with vegetables provides a lasting feeling of fullness and optimal recovery after physical activity.

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About the author

Andrejka Poljak

Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.