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

The word vegetable has no scientific definition, so it’s still acceptable to call a tomato a vegetable.

Food Joke

Yes, it's that magical time of the year again when the Darwin Awards are bestowed, honoring the least evolved among us. Here then, are the glorious winners. Darwin Award Winners: 1. When his 38-caliber revolver failed to fire at his intended victim during a hold-up in Long Beach, California, would-be robber James Elliot did something that can only inspire wonder. He peered down the barrel and tried the trigger again. This time it worked... And now, the honorable mentions: 2. The chef at a hotel in Switzerland lost a finger in a meat cutting machine and, after a little hopping around, submitted a claim to his insurance company. The company expecting negligence, sent out one of its men to have a look for himself. He tried the machine and lost a finger. The chef's claim was approved. 3. A man who shoveled snow for an hour to clear a space for his car during a blizzard in Chicago returned with his Vehicle to find a woman had taken the space. Understandably, he shot her. 4. After stopping for drinks at an illegal bar, a Zimbabwean bus driver found that the 20 mental patients he was supposed to be transporting from Harare to Bulawayo had escaped. Not wanting to admit his incompetence, the driver went to a nearby bus stop and offered everyone waiting there a free ride. He then delivered the passengers to the mental hospital, telling the staff that the patients were very excitable and prone to bizarre fantasies. The deception wasn't discovered for 3 days. 5. An American teenager was in the hospital recovering from serious head wounds received from an oncoming train. When asked how he received the injuries, the lad told police that he was simply trying to see how close he could get his head to a moving train before he was hit. 6. A man walked into a Louisiana Circle-K, put a $20 bill on the counter, and asked for change. When the clerk opened the cash drawer, the man pulled a gun and asked for all the cash in the register, which the clerk promptly provided. The man took the cash from the clerk and fled, leaving the $20 bill on the counter. The total amount of cash he got from the drawer...$15. 7. Seems an Arkansas guy wanted some beer pretty badly. He decided that he'd just throw a cinder block through a liquor store window, grab some booze, and run. So he lifted the cinder block and heaved it over his head at the window. The cinder block bounced back and hit the would-be thief on the head, knocking him unconscious. The liquor store window was made of Plexiglas. The whole event was caught on videotape. 8. As a female shopper exited a New York convenience store, a man grabbed her purse and ran. The clerk called 911 immediately, and the woman was able to give them a detailed description of the snatcher. Within minutes, the police apprehended the snatcher. They put him in the car and drove back to the store. The thief was then taken out of the car and told to stand there for a positive ID. To which he replied, "Yes, officer, that's her. That's the lady I stole the purse from." 9. The Ann Arbor News crime column reported that a man walked into a Burger King in Ypsilanti, Michigan, at 5 a.m., flashed a gun,demanded cash. The clerk turned him down because he said he couldn't open the cash register without a food order. When the man ordered onion rings, the clerk said they weren't available for breakfast . The man, frustrated, walked away. A 5-STAR STUPIDITY AWARD WINNER! 10. When a man attempted to siphon gasoline from a motor home parked on a Seattle street, he got much more than he bargained for. Police arrived at the scene to find a very sick man curled up next to a motor home near spilled sewage. A police spokesman said that the man admitted to trying to steal gasoline and plugged his siphon hose into the motor home's sewage tank by mistake. The owner of the vehicle declined to press charges, saying that it was the best laugh he'd ever had. In the interest of bettering human kind please share these with your friends an.

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