Savory Chicken Saute With Mashed Cauliflwer and Roasted Broccoli

18 10 2012

This meal is a great way to trick yourself into believing you’re enjoying a starch, without any starch at all! The mashed cauliflower is a healthier choice than potatoes, but still delicious and fulfilling.

Savory Chicken Saute With Mashed Cauliflower and Roasted Broccoli

The following serves 4 (compliments of the South Beach cookbook):

  • 2 Tbsp extra-virgin olive oil
  • 4 boneless, skinless chicken breasts
  • 1 large onion, sliced
  • 2 cloves garlic, minced
  • 1 Tbsp fresh rosemary leaves, chopped
  • 1/2 cup fat-free chicken broth
  • 4 cups cauliflower florets
  • 1 oz I can’t believe it’s not butter spray
  • 1 oz fat-free half and half
  • 1 head broccoli, chopped into florets
  • Lemon zest
  • Salt and pepper

Preheat the oven to 400 degrees.

Toss the broccoli with a little olive oil, salt and lemon zest. Roast in the oven until the broccoli starts to brown a little, but still crisp. Be sure to turn half way through.

Heat the oil in a large skillet over medium heat. Saute the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary and broth. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.

While the chicken is cooking, steam or microwave the cauliflower until soft, puree in a food processor, adding the butter spray and the half and half to taste. Season with salt and pepper.

To serve, spoon some onions and sauce over the chicken, and serve along with the mashed cauliflower and roasted broccoli.




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