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Main mealMain CourseLow carb, high fatKetogenicMediterraneanPoultry€€

Juicy Chicken Fillet in Creamy Sauce with Sun-Dried Tomatoes and Cauliflower Mash

Name: Juicy Chicken Fillet in Creamy Sauce with Sun-Dried Tomatoes and Cauliflower Mash
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2
Ingredients: 400 g Chicken, breast, boneless, skinless, raw; 1 tbsp Oil, olive, extra virgin; 100 g Spinach, baby; 50 g Tomatoes, sun-dried, packed in oil, drained; 2 clove Garlic, raw; 1 tsp Mustard, prepared, yellow; 150 ml Cream, heavy; 50 ml Soup, SWANSON, vegetable broth; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 600 g Cauliflower, raw; 20 g Butter, stick, unsalted; 1 pinch Spices, nutmeg, ground

Enjoy a top-notch low-carb meal: juicy chicken fillet in a rich creamy sauce with sun-dried tomatoes and spinach, served with buttery cauliflower mash.

Prep time15 min

Cook time20 min

Total time35 min

Servings2

Recipe

Chicken, breast, boneless, skinless, raw400 gOil, olive, extra virgin1 tbspSpinach, baby100 gTomatoes, sun-dried, packed in oil, drained50 gGarlic, raw2 cloveMustard, prepared, yellow1 tspCream, heavy150 mlSoup, SWANSON, vegetable broth50 mlSalt, table, iodized1 pinchSpices, pepper, black1 pinchCauliflower, raw600 gButter, stick, unsalted20 gSpices, nutmeg, ground1 pinch

Large non-stick panPot with lidImmersion blenderKnifeCutting board

Per servingTotal

Calories:600 kcal1200 kcal

Protein:41 g82 g

Carbohydrates:12 g24 g

Fiber:8.5 g17 g

Water:558.8 ml1117.6 ml

Fat:44 g88 g

Micronutrients

Sugar:8.2 g16.3 g

Saturated fat:25.1 g50.2 g

Cholesterol:251.7 mg503.4 mg

Sodium:546.5 mg1093 mg

Potassium:2336.5 mg4672.9 mg

Calcium:180.5 mg361 mg

Iron:3.5 mg6.9 mg

Magnesium:172.3 mg344.6 mg

Zinc:2.8 mg5.6 mg

Phosphorus:670.7 mg1341.3 mg

Vitamin C:184.8 mg369.6 mg

Vitamin A:537.8 µg1075.6 µg

Vitamin D:1.2 µg2.4 µg

Vitamin B12:0.2 µg0.3 µg

Instructions

1Cut the cauliflower into smaller florets. Cook it in a pot in boiling, salted water for about 12 minutes, until completely soft.
2Meanwhile, slice the chicken fillet lengthwise into thinner slices, season with salt and pepper. Fry the slices in a hot pan with olive oil for 4 minutes on each side, then remove them and keep warm.
3Finely chop the garlic clove, and slice the sun-dried tomatoes into thin strips. Add the garlic and tomatoes to the same pan and sauté for 1 minute, until the garlic becomes fragrant.
4Pour cooking cream and stock into the pan, and stir in the Dijon mustard. Once the sauce comes to a boil, add the spinach and cook for 2 minutes, until wilted. Return the chicken to the sauce to soak up the flavors.
5Drain the cooked cauliflower well, so the mash won't be watery. Add butter, a pinch of salt, and ground nutmeg, then blend with an immersion blender into a smooth, velvety mash. Serve the mash alongside the chicken in sauce.

Nutritional benefits

Thanks to its extremely low carbohydrate content and high amount of pure protein, this meal supports the maintenance of muscle mass and is excellent for keto and LCHF diets.

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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.