Main meal$$
Juicy Chicken Fillet in Creamy Sauce with Sun-Dried Tomatoes and Cauliflower Mash
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 time
15 min
Cook time
20 min
Total time
35 min
Servings
2
Recipe
Chicken, breast, boneless, skinless, raw
400 gOil, olive, extra virgin
1 tbspSpinach, baby
100 gTomatoes, sun-dried, packed in oil, drained
50 gGarlic, raw
2 cloveMustard, prepared, yellow
1 tspCream, heavy
150 mlSoup, SWANSON, vegetable broth
50 mlSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchCauliflower, raw
600 gButter, stick, unsalted
20 gSpices, nutmeg, ground
1 pinchSalt, table, iodized
1 pinchPer servingTotal
Calories:600 kcal1200 kcal
Protein:41 g82 g
Carbohydrates:12 g24 g
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:624 mg1248 mg
Potassium:2336.5 mg4673 mg
Calcium:180.6 mg361.1 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
1
Cut the cauliflower into smaller florets. Cook it in a pot in boiling, salted water for about 12 minutes, until completely soft.
2
Meanwhile, 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.
3
Finely 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.
4
Pour 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.
5
Drain 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.