Pan-fried chicken with cauliflower puree
3
Points®
Total time: 45 min • Prep: 15 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
Meat and three veg needn't be bland – this homely meal will get your tastebud's tick of approval
Ingredients
Cauliflower
400 g, cut into small florets
Extra light sour cream
¼ cup(s), (60g)
Garlic
2 clove(s), crushed
Skinless chicken breast
432 g, (4x 120g), fat trimmed
Olive oil
1 tbs
Eschalot(s)
4 whole
Cos lettuce
2 cup(s), coarsely chopped
Chicken stock
2 tbs
Frozen green peas
1 cup(s)
Instructions
1
1.Boil, steam or microwave cauliflower until very tender. Drain. Place cauliflower and sour cream in a food processor and process until smooth. Season with salt and freshly ground black pepper. Place puree in a small saucepan with half the garlic and stir over low heat until warm. Remove from heat and cover to keep warm.
2
2. Season chicken with salt and freshly ground black pepper. Heat half the oil in a large non-stick frying pan over medium-high heat. Cook chicken for 4–5 minutes each side or until cooked through. Transfer to a plate. Cover chicken with foil and set aside to rest for 5 minutes before slicing thickly.
3
3. Heat remaining oil in same pan over low heat. Add eschalots and remaining garlic and cook, stirring, for 3–4 minutes or until softened. Add lettuce and stock and cook, stirring, for 2–3 minutes or until lettuce has wilted. Add peas and cook for 2 minutes or until tender and stock has reduced.
4
4. Divide cauliflower puree among plates and top with chicken. Serve with braised lettuce and peas.
People Also Like
Join the #1 doctor-recommended weight-loss programme*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programmes to patients.