Mashed Cauliflower, Dukkah Chicken and Roasted Asparagus
If you like mashed potatoes, you’ll love mashed cauliflower, which contains less calories and carbs. Also try to use Dukkah (nut and spices blend) as a crust for chicken instead of breadcrumbs. Roasted asparagus with olive oil and lemon juice are perfect finish to the dish!
| Servings |
| 4 |
|
|
Ingredients
FOR DUKKAH CRUSTED CHICKEN:
- 4 Chicken Breastsor Thigh
- 2tbsp Olive Oil
- 2 tbsp Lemon Juice
- 1tbsp Your Favorite Seasoning(I use Trader Joe’s 21 Seasoning Salute)
- Pinch of Salt
- Dukkah(A Nut & Spice Blend) – I buy mine in Trader Joe’s
FOR MASHED CAULIFLOWER:
- 1medium Cauliflower Head(cut into peaces)
- 2tsp Butter
- 4tsp Parmesan Cheesegrated
- 1/2tsp Garlic Powder(or you can add a a minces clove of garlic)
- Salt and Pepperto taste
FOR OVEN ROASTED ASPARAGUS:
- 1bunch Asparagustrimmed
- 3tbsp Olive Oil
- Lemon Juice(from 1 lemon)
- Salt
- Pepper(lemon peper works great)
Instructions
DUKKAH CRUSTED CHICKEN:
- Mix all marinade ingredients together and coat chicken with marinade.
- Roll chicken in Dukkah.
- I use Gorge Forman Grill (about 6 min on each side) to cook the chicken, but you can also use pan or bake it in the oven.
MASHED CAULIFLOWER:
- Cook cauliflower for about 10-15 min or until soft (test it this fork). Then done drain the water out.
- Add the rest of ingredients to cauliflower and mash as you usually would potatoes. I prefer to use potato masher, but you can also use food processor.
OVEN ROASTED ASPARAGUS WITH OLIVE OIL AND LENON JUICE:
- Preheat an oven to 4oo degrees F
- Arrange asparagus onto a baking sheet in a single layer. Drizzle with the olive oil and lemon juice. Sprinkle with salt and pepper.
- Bake in the preheated oven until just tender, for about 10 minutes depending on thickness.
Recipe Notes
The post Mashed Cauliflower, Dukkah Chicken and Roasted Asparagus appeared first on UC Gym.
