Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Chicken Breast with Avocado Cauliflower Mash
- Ingredients
- 22 ozs Cauliflower (0.5 Cauliflower)
- salt
- 1 onion
- 3 ¾ ozs sun-dried tomatoes
- 2 Tbsps Canola oil
- peppers
- 18 ozs chicken breast fillets (4 chicken breast fillets)
- 3 Tbsps lemon juice
- 6 Tbsps milk (whole)
- 2 ¾ ozs Vegetable broth
- ½ ripe Avocado
- 2 ¾ ozs Feta
- Chives
Clean cauliflower, wash, divide into florets and cook in a little salted water over medium heat for 8-10 minutes until tender. Then drain.
Meanwhile, peel and dice the onion. Cut tomatoes into small pieces. Heat 1 tablespoon oil in a frying pan and sauté onion and tomatoes for 2 minutes over medium heat. Season with salt and pepper and remove from the pan.
Rinse chicken breasts, pat dry, season with salt and pepper. Heat remaining oil in pan. Fry meat over medium heat for 5-8 minutes on each side. Drizzle with lemon juice and remove pan from heat; cover and allow meat to cook.
Meanwhile, heat milk with broth. Remove the pit from the avocado and lift the flesh out of the skin. Place cauliflower and avocado flesh in a bowl. Mash with a fork or potato masher, mixing in the warm milk broth and seasoning with salt and pepper.
Divide the mash between plates for serving and place the chicken breast on top. Sprinkle onion-tomato mixture on top, crumble feta and spread on top. Garnish everything with chive tips and sprinkle with pepper to taste.
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
Healthy, because
Although avocado is high in calories and fat, it's great for fasting because it has plenty of vitamin E, potassium and good fats to offer. The tender chicken provides plenty of protein, and the cheese contains a lot of bone-strengthening calcium.
Even smarter
If the feta is too spicy for you, you can also replace it with chopped nuts, for example walnuts or hazelnuts. If it is not necessarily low carb, the puree also tastes very good with floury potatoes instead of cauliflower.