This delightful dish combines the smoky flavors of grilled chicken breast with the creamy texture of mashed cauliflower. It's a healthy and satisfying meal that's perfect for any occasion, whether it's a weeknight dinner or a special gathering. The simplicity of the ingredients allows the natural flavors to shine through, making it a favorite among both kids and adults.
While most of the ingredients in this recipe are common, you might need to pay special attention to the cauliflower if it's not a regular in your kitchen. When selecting cauliflower, look for a head that is firm, white, and free of blemishes. The olive oil should be extra virgin for the best flavor, and if you choose to use milk for added creaminess, any type will work, though whole milk will provide the richest texture.
Ingredients For Grilled Chicken Breast With Mashed Cauliflower
Chicken breast: Boneless and skinless, these are the main protein component of the dish.
Cauliflower: Cut into florets, this vegetable is the base for the creamy mash.
Olive oil: Used to add richness and smoothness to the mashed cauliflower.
Salt: Enhances the flavors of both the chicken and the cauliflower mash.
Black pepper: Adds a touch of heat and depth to the grilled chicken.
Milk: Optional, but it adds extra creaminess to the mashed cauliflower.
Technique Tip for This Recipe
To achieve perfectly grilled chicken breasts, make sure to preheat the grill to medium-high heat and oil the grates lightly to prevent sticking. For the mashed cauliflower, ensure the cauliflower florets are cooked until very tender before blending. This will result in a smoother, creamier texture. Adding a splash of milk or even a dollop of Greek yogurt can enhance the creaminess of the mash.
Suggested Side Dishes
Alternative Ingredients
Chicken breast - Substitute with turkey breast: Turkey breast is lean and has a similar texture and flavor profile to chicken breast, making it a suitable alternative.
Chicken breast - Substitute with tofu: For a vegetarian option, tofu provides a good source of protein and can be grilled to achieve a similar texture.
Cauliflower - Substitute with broccoli: Broccoli can be mashed similarly to cauliflower and provides a different but complementary flavor.
Cauliflower - Substitute with turnips: Turnips can be mashed to a similar consistency as cauliflower and offer a slightly sweet and earthy flavor.
Olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and a mild flavor, making it a good alternative for grilling.
Olive oil - Substitute with coconut oil: Coconut oil can be used for its high smoke point and adds a subtle coconut flavor to the dish.
Salt - Substitute with soy sauce: Soy sauce can add a salty and umami flavor to the dish, though it will also add a bit of moisture.
Salt - Substitute with sea salt: Sea salt can be used as a direct substitute for regular salt, offering a slightly different mineral content and flavor.
Black pepper - Substitute with white pepper: White pepper provides a similar heat and flavor profile but with a slightly different taste.
Black pepper - Substitute with paprika: Paprika adds a mild heat and a smoky flavor, which can complement the grilled chicken.
Milk - Substitute with almond milk: Almond milk can add creaminess to the mashed cauliflower while keeping the dish dairy-free.
Milk - Substitute with coconut milk: Coconut milk can provide a rich and creamy texture with a hint of coconut flavor, suitable for those who are lactose intolerant.
Other Alternative Recipes Similar to This Dish
How To Store / Freeze This Dish
Allow the grilled chicken breasts and mashed cauliflower to cool to room temperature before storing. This helps prevent condensation, which can make the food soggy.
Place the chicken breasts in an airtight container. If stacking, separate each piece with parchment paper to avoid sticking.
Transfer the mashed cauliflower to a separate airtight container. Smooth the top with a spatula to minimize air pockets, which can cause freezer burn.
Label each container with the date and contents. This makes it easy to identify and ensures you use the oldest items first.
Store the containers in the refrigerator if you plan to consume within 3-4 days. For longer storage, place them in the freezer, where they can last up to 3 months.
When ready to reheat, thaw the chicken breasts and mashed cauliflower in the refrigerator overnight if frozen.
Reheat the chicken breasts in a preheated oven at 350°F (175°C) for about 15-20 minutes, or until heated through. Alternatively, you can use a microwave, but be cautious of drying out the meat.
Warm the mashed cauliflower in a saucepan over medium heat, stirring occasionally. Add a splash of milk or olive oil to restore creaminess if needed.
For an extra burst of flavor, consider adding freshly chopped herbs like parsley or chives to the reheated mashed cauliflower.
Enjoy your reheated grilled chicken breast and mashed cauliflower as a quick and delicious meal, just as flavorful as when freshly made.
How To Reheat Leftovers
Oven Method: Preheat your oven to 350°F (175°C). Place the grilled chicken breasts and mashed cauliflower in an oven-safe dish. Cover with aluminum foil to retain moisture. Heat for about 20 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and the cauliflower is warmed through.
Stovetop Method: For the chicken, heat a skillet over medium heat and add a splash of olive oil. Place the chicken breasts in the skillet and cover with a lid. Heat for 5-7 minutes, flipping halfway through, until warmed. For the mashed cauliflower, place it in a saucepan over low heat, stirring occasionally until heated through. Add a bit of milk or olive oil if it seems too thick.
Microwave Method: Place the chicken breasts on a microwave-safe plate and cover with a damp paper towel to prevent drying out. Microwave on medium power for 2-3 minutes, checking halfway through. For the mashed cauliflower, transfer it to a microwave-safe bowl, cover with a microwave-safe lid or plastic wrap with a small vent, and heat on medium power for 2-3 minutes, stirring halfway through.
Sous Vide Method: If you have a sous vide machine, this method ensures the chicken remains juicy. Set your sous vide to 140°F (60°C). Place the chicken breasts in a vacuum-sealed bag and immerse in the water bath for about 45 minutes. For the mashed cauliflower, place it in a separate vacuum-sealed bag and heat for 30 minutes at the same temperature.
Air Fryer Method: Preheat your air fryer to 350°F (175°C). Place the chicken breasts in the air fryer basket and heat for 5-7 minutes, flipping halfway through. For the mashed cauliflower, you can place it in a small oven-safe dish that fits inside the air fryer and heat for 5-7 minutes, stirring halfway through.
Best Tools for This Recipe
Grill: Used to cook the chicken breasts to perfection, giving them a nice char and smoky flavor.
Tongs: Essential for flipping the chicken breasts on the grill without piercing the meat and losing juices.
Pot: Needed to boil the cauliflower florets until they are tender.
Blender: Used to blend the cooked cauliflower with olive oil, salt, and milk to achieve a smooth, creamy texture.
Cutting board: Provides a stable surface for seasoning the chicken breasts.
Knife: Used to cut the cauliflower into florets.
Measuring spoons: Necessary for measuring out the olive oil, salt, and black pepper accurately.
Colander: Used to drain the boiled cauliflower florets before transferring them to the blender.
Serving plate: For presenting the grilled chicken breasts and mashed cauliflower together.
How to Save Time on Making This Recipe
Pre-season the chicken: Season the chicken breasts the night before and store them in the fridge. This not only saves time but also enhances the flavor.
Use pre-cut cauliflower: Buy pre-cut cauliflower florets to skip the chopping step and reduce prep time.
Microwave the cauliflower: Instead of boiling, steam the cauliflower florets in the microwave for faster cooking.
Blender efficiency: Use a high-speed blender or food processor to quickly achieve a smooth mashed cauliflower texture.
Double the recipe: Cook extra chicken breasts and mashed cauliflower for easy meal prep and leftovers.
Grilled Chicken Breast with Mashed Cauliflower
Ingredients
Main Ingredients
- 2 pieces Chicken Breast boneless, skinless
- 1 head Cauliflower cut into florets
- 2 tablespoon Olive Oil
- 1 teaspoon Salt divided
- ½ teaspoon Black Pepper
- ¼ cup Milk optional, for creaminess
Instructions
- 1. Preheat the grill to medium-high heat.
- 2. Season the chicken breasts with ½ teaspoon salt and black pepper.
- 3. Grill the chicken breasts for 6-7 minutes on each side, or until fully cooked.
- 4. Meanwhile, bring a pot of water to boil and cook the cauliflower florets until tender, about 10 minutes.
- 5. Drain the cauliflower and transfer to a blender. Add olive oil, remaining salt, and milk (if using). Blend until smooth.
- 6. Serve the grilled chicken breasts with the mashed cauliflower.
Nutritional Value
Keywords
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