Keto Chicken and Cauliflower Mash

Keto Chicken and Cauliflower Mash is a creamy, low-carb delight featuring tender chicken breast paired with a smooth and flavorful cauliflower mash. This dish is not only satisfying but also aligns perfectly with a ketogenic lifestyle.

Ingredients

• 2 chicken breasts (about 250g each)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt - to taste
• Pepper - to taste
• 300g cauliflower florets
• 50ml heavy cream
• 30g unsalted butter
• 2 tablespoons grated Parmesan cheese
• Fresh parsley - for garnish

Steps

1. Preheat your oven to 200°C (400°F).
2. In a bowl, mix olive oil, garlic powder, onion powder, salt, and pepper. Coat the chicken breasts in this mixture.
3. Place the chicken breasts on a baking sheet and bake in the preheated oven for 20-25 minutes, or until cooked through and the internal temperature reaches 75°C (165°F).
4. While the chicken is baking, bring a pot of salted water to a boil. Add the cauliflower florets and cook for about 10-12 minutes until tender.
5. Drain the cauliflower and return it to the pot. Add heavy cream, butter, Parmesan cheese, salt, and pepper to taste. Mash until smooth and creamy.
6. Once the chicken is done, let it rest for a few minutes before slicing.
7. Serve the sliced chicken on a plate alongside a generous scoop of cauliflower mash, garnishing with fresh parsley.

Nutrition

• Calories: 550
• Protein: 45 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 120 mg
• Total Fat: 38 g
• Saturated Fat: 20 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Low in carbohydrates, making it suitable for ketogenic diets.
• High in protein, which supports muscle maintenance and satiety.

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