Baked Fried Chicken With Cauliflower Mash

Forget going out to eat or ordering takeout every time you crave Southern food. Try making Baked Fried Chicken With Cauliflower Mash at home. This recipe makes 6 servings with 661 calories, 66g of protein, and 29g of fat each. For $4.0 per serving, this recipe covers 42% of your daily requirements of vitamins and minerals. This recipe from Foodista requires chicken, salt and pepper, dry mustard, and lemon juice. This recipe is liked by 19 foodies and cooks. From preparation to the plate, this recipe takes roughly 45 minutes. It works well as a rather pricey main course. Overall, this recipe earns an awesome spoonacular score of 92%. Similar recipes include Sticky Honey Sriracha Cauliflower "wings" (Baked or Fried), Cauliflower Mash, and The Best Cauliflower Mash Ever.

Servings: 6

 

Ingredients:

1/4 cup buttermilk

1 1/2 cups buttermilk

2 heads of cauliflower

Cauliflower Mash

1/2 teaspoon cayenne pepper

Chicken (Baked chicken recipe adapted from Epicurious.com)

3 tablespoons Dijon mustard

1 1/2 teaspoons dry mustard

6 tablespoons flour

2 garlic cloves, pressed

2 tablespoons fresh lemon juice

2 teaspoons lemon peel

1/4 cup low fat sour cream

1 1/2 cups whole wheat panko

1 teaspoon Paprika

1/2 cup grated Parmesan cheese

1/4 cup low fat ricotta

Salt and pepper

2 pounds boneless, skinless chicken breast

1 tablespoon minced thyme

Equipment:

whisk

bowl

baking sheet

wire rack

frying pan

blender

Cooking instruction summary:

  1. For marinade:
  2. Fillet chicken breast in half to make thinner pieces, and cut in half again to make smaller pieces.
  3. Whisk all marinade ingredients (except for the chicken) in large bowl.
  4. Add chicken and coat in marinade.
  5. Chill overnight for more intense flavor. But if you are short on time (which I usually am) it is ok to use right away as well.
  6. For breading:
  7. Preheat to 450F
  8. Mix breading ingredients large bowl. Place wire rack on baking sheets. Remove chicken breast from bowl and place in coating mixture. Transfer to rack. Repeat with remaining chicken breasts.- Place chicken breasts on rack and spray with olive oil .
  9. Bake chicken 20 minutes or until coating is browned and instant-read thermometer registers 155F.
  10. For Cauliflower:
  11. Cut up cauliflower in small pieces.
  12. Place in large saut pan with about 1 cup of water (enough to cover the bottom of pan, plus a little extra to make sure it doesn't all evaporate)
  13. Cook until tender.
  14. Combine cauliflower with buttermilk, sour cream, ricotta and salt and pepper.
  15. In batches, place in blender and puree until smooth. (if it is having a hard time blending, add either some chicken or vegetable stock, or even more buttermilk)

 

Step by step:


1. For marinade:Fillet chicken breast in half to make thinner pieces, and cut in half again to make smaller pieces.

2. Whisk all marinade ingredients (except for the chicken) in large bowl.

3. Add chicken and coat in marinade.Chill overnight for more intense flavor. But if you are short on time (which I usually am) it is ok to use right away as well.For breading:Preheat to 450F

4. Mix breading ingredients large bowl.

5. Place wire rack on baking sheets.

6. Remove chicken breast from bowl and place in coating mixture.

7. Transfer to rack. Repeat with remaining chicken breasts.-

8. Place chicken breasts on rack and spray with olive oil .


Bake chicken 20 minutes or until coating is browned and instant-read thermometer registers 155F.For Cauliflower

1. Cut up cauliflower in small pieces.

2. Place in large saut pan with about 1 cup of water (enough to cover the bottom of pan, plus a little extra to make sure it doesn't all evaporate)Cook until tender.

3. Combine cauliflower with buttermilk, sour cream, ricotta and salt and pepper.In batches, place in blender and puree until smooth. (if it is having a hard time blending, add either some chicken or vegetable stock, or even more buttermilk)


Nutrition Information:

Quickview
660 Calories
66g Protein
29g Total Fat
32g Carbs
46% Health Score
Limit These
Calories
660
33%

Fat
29g
45%

  Saturated Fat
10g
63%

Carbohydrates
32g
11%

  Sugar
8g
9%

Cholesterol
200mg
67%

Sodium
921mg
40%

Get Enough Of These
Protein
66g
132%

Vitamin B3
25mg
129%

Vitamin C
101mg
123%

Selenium
81µg
116%

Vitamin B6
1mg
98%

Phosphorus
751mg
75%

Vitamin B5
4mg
49%

Potassium
1553mg
44%

Vitamin B2
0.69mg
41%

Folate
161µg
40%

Vitamin B1
0.54mg
36%

Vitamin K
33µg
32%

Calcium
318mg
32%

Manganese
0.63mg
31%

Magnesium
119mg
30%

Zinc
3mg
26%

Iron
4mg
22%

Fiber
5g
22%

Vitamin B12
1µg
20%

Vitamin A
750IU
15%

Copper
0.26mg
13%

Vitamin D
1µg
9%

Vitamin E
1mg
7%

covered percent of daily need
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Food Trivia

Apples float in water, because 25% of their volume is made of air.

Food Joke

Forget Something? Because their memories were getting so bad with old age, Sadie and Sam had to put things in writing to help them remember them. One night, Sam got up from watching the usual TV soap and said to Sadie, "I’m going to the kitchen for something to eat. Do you want anything while I`m there?" Sadie said, "Yes, Sam, some ice cream, please." Just as Sam set off she added, "And write it down." "Don’t worry, I can remember ice cream," said Sam. Then Sadie said, "I also want strawberries on my ice cream... Write it down." "No need, I can remember ice cream with strawberries," he replied. Sadie added, "But I also want whipped cream on top of the strawberries." Sam nodded, but left the room without writing anything down. When he returned, Sam was carrying a plate of cold roast beef with mustard. "Now see what you`ve done," she said, "You’ve forgotten the toast I asked for."

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