Lemon Chicken on Cauliflower Mash
~ From Primal Mama Cooks
Doesn’t this look fancy? It has the look of a gourmet meal.
You can make this dish with bone-in chicken or with boneless breast or thigh. It’s really up to your preference. The cauliflower mash is super simple and not bland at all with the addition of caramelized onion and garlic powder.
What you’ll need:
For the chicken:
Chicken pieces of your choice
1/3 cup olive oil
3 cloves of garlic, minced
1 bunch of parlsey
2 lemons
a ziplock bag
For the Cauliflower:
1 head cauliflower chicken broth (low sodium, gluten free)
1 white onion
1 tsp garlic powder
A bag of spinach
A garlic clove an additional lemon for the sauce
pepper
What you do:
In the morning, grab a ziplock and put in the olive oil. Chop up the garlic and throw that in there too. Tear the stems off the parsley and rough chop it. Get that in the bag. Half the two lemons and squeeze the juice in the bag. Throw the whole lemon rind in the bag too. Put in your chicken and seal the bag. The key word here is SEAL. Shake up the chicken and marinade and store in the fridge.
About 15 minutes before you are ready to cook, take the chicken out of the fridge and let it come to room temperature. Put a little olive oil in a pan, get it hot, and add the sliced onion. Stir it around a bit. Cook it a couple of minutes and then turn the heat down low. Let the onion cook slowly. This pulls the sugar out of the onion creating the caramelization. The onion is done when it’s soft and shiny and a deep caramel color. Smell the sweetness… mmm… sooo good. Remove the onion from the pan and chop it up. While the onion is cooking, cut the cauliflower into chunks and steam it for about 7 minutes until it’s slightly soft. Put it in the food processor with a tsp of olive oil and a little pepper. Pulse to desired consistency adding chicken broth as necessary for smoothness. Transfer the cauliflower mash to a bowl and gently stir in onion and garlic powder.
There are two ways to cook the chicken. If you are using boneless breasts, I like to butterfly them and saute them in the pan with olive oil. When the chicken is cooked through remove it to a plate add about 1cup of chicken broth and another lemon squeezed to the pan. Boil the broth with lemon and scrape up the browned bits from the bottom of the pan. Reduce the sauce by half.
If you are using bone-in chicken like in the picture, you can bake it at 350 for about 45 minutes or until chicken in no longer pink inside. If you want to get fancy you can trim the wing so just the drumette remains. Use the pan drippings as sauce with an additional squeeze of lemon.
If you want to get all crazy you can saute some spinach in olive oil with a little chopped garlic for a side. It adds a great pop of color.
And now for the piece de la resistance! Get a shallow bowl and put your cauliflower mash on the bottom like a little mountain. Oh yeah, that’s lookin’ good! Add the chicken on top, at an angle you’re amazing, and a little dab of spinach on the side… such talent! Top with a little pan sauce. Bobby Flay could not have done this one any better.
Can’t wait to give Primal Mama’s recipe a try. I have tried mashed cauliflower before and it is so tasty!
Today’s Workout:
Buy In – Crossfit warm-up
WOD – The Gymnast’s routine
This workout is not for time – work on technique and strength – seek refinement not haste 🙂
Over the course of 40 minutes, accumulate (in ANY ORDER) the following:
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15 muscle ups (girls jumping – bottom of rings at shoulder height)
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20 pistols per leg
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20 handstand pushups (no kipping for guys, girls head to one abmat and can kip)
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30 toes to bar
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10 cartwheels (each way)
Zone 4: guys can kip, girls scale to 10 reps of hspu and 10 jumping muscle up
Zone 1-3: scale all moves and reps as needed
Cash Out – post something on the blog!
Running WOD
Rest or recovery run (5K to 8K)
Please post in the comments when and where you are doing your run if you would like people to join you!
100 Day Burpee Challenge:
Burpees today: 81
Buy-in: 3321
