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Low Carb Chicken Caprese w Cheddar Mashed Cauliflower Recipe

Gluten Free
Lunch
Main Dishes
Quick Easy
★★★★☆
4.4/5
(1556 reviews)
By Zylo Nutritionist Team
Low Carb Chicken Caprese w Cheddar Mashed Cauliflower
Zylo Recipes

Description

Embark on a culinary journey with this Caprese Chicken, a dish that brings together the bright, fresh flavors of a classic Italian salad with the satisfying heartiness of chicken. Imagine tender bites of chicken, perfectly cooked and mingling with the sweetness of ripe grape tomatoes. These elements are then embraced by the creamy, delicate taste of fresh mozzarella.

The vibrant pesto sauce ties it all together, infusing each component with its herbaceous, garlicky, and nutty notes. Whether enjoyed warm, allowing the mozzarella to melt slightly and the pesto to further meld with the chicken, or served cold as a refreshing salad, this Caprese Chicken is a versatile and delightful dish. Accompanying this flavorful chicken is a creamy, cheesy mashed cauliflower.

This inventive side dish offers a comforting and familiar texture reminiscent of mashed potatoes, while delivering a lighter and more nuanced flavor profile. The cauliflower, cooked until tender, is transformed into a smooth and velvety base, enriched with the savory depth of cheese. Each spoonful is a comforting blend of textures and flavors, a delightful counterpoint to the bright Caprese Chicken.

The beauty of this meal lies in its adaptability. The mashed cauliflower, in particular, invites customization. Imagine topping it with fresh green onions, adding a subtle sharpness that cuts through the richness of the cheese.

Or perhaps a dollop of sour cream, lending a tangy coolness. Crispy bacon crumbles would introduce a smoky, savory crunch, elevating the dish to new heights. For cheese aficionados, the possibilities are endless.

Experiment with different varieties, from the sharp bite of cheddar to the creamy tang of blue cheese, the nutty sweetness of gouda, or the smoky depth of white cheddar. Even a swirl of pesto adds an exciting twist, echoing the flavors of the Caprese Chicken. For optimal storage, keep the Caprese Chicken and mashed cauliflower separate.

When reheating, allow the cauliflower a little extra time to ensure it's heated through. Both components can be stored in the refrigerator for up to five days, making this a perfect make-ahead meal. This Caprese Chicken and cheesy mashed cauliflower combination is a testament to the joys of simple, flavorful ingredients transformed into something truly special.

Preparation Time

Prep Time
15 min
Cook Time
20 min
Total Time
35 min

Nutrition Information

Per 1 serving serving
C
Calories
550 Kcal
C
Carbs
15 g
Fi
Fiber
5 g
Sugar
5 g
P
Protein
55 g
C
Fats
40 g
Saturated Fats 20 g
Unsaturated Fats 15 g
Cholestrol 150 mg
Sodium 600 mg
Potassium 800 mg
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Ingredients

    1.
    Chicken Breast Boneless Skinless Raw
    Chicken Breast Boneless Skinless Raw
    12 oz
    2.
    Olive Or Extra Virgin Olive Oil
    Olive Or Extra Virgin Olive Oil
    1 tsp
    3.
    Salt
    Salt
    0.5 tsp
    4.
    Black pepper
    Black pepper
    0.25 tsp
    5.
    Garlic powder
    Garlic powder
    0.25 tsp
    6.
    Italian seasoning
    Italian seasoning
    0.5 tsp
    7.
    Basil
    Basil
    0.75 oz
    8.
    Parmesan cheese, fresh (hard)
    Parmesan cheese, fresh (hard)
    0.13 cup, grated
    9.
    Walnuts
    Walnuts
    1 oz
    10.
    Garlic
    Garlic
    0.75 tsp, chopped
    11.
    Salt
    Salt
    0.5 tsp
    12.
    Lemon juice
    Lemon juice
    0.5 tsp
    13.
    Extra virgin olive oil
    Extra virgin olive oil
    0.25 cup
    14.
    Fresh Mozzarella Ciliegine
    Fresh Mozzarella Ciliegine
    4 oz
    15.
    Grape Tomatoes
    Grape Tomatoes
    4 oz
    16.
    Cauliflower, raw
    Cauliflower, raw
    8 oz
    17.
    Salt
    Salt
    0.5 tsp
    18.
    Black pepper
    Black pepper
    0.25 tsp
    19.
    Onion powder
    Onion powder
    0.13 tsp
    20.
    Butter, unsalted
    Butter, unsalted
    0.5 tbsp
    21.
    Cheddar cheese, natural
    Cheddar cheese, natural
    0.13 cup, shredded

Instructions

    1.
    Prepare chicken breast by cutting it into bite-sized cubes and toss them in a mixing bowl. Toss the chicken pieces with olive oil, salt, pepper, garlic powder, and Italian seasoning. Once the chicken is coated in oil and spices, heat a wide pan over high heat on your stove. Cook the chicken in the hot pan until the chicken is golden brown to charred on all sides. You can adjust the heat as necessary to make sure your chicken is cooked through.
    2.
    Leave the chicken aside to cool. In your food processor, pulse together whole basil leaves, Parmesan cheese, chopped walnuts, raw garlic, salt, lemon juice, and extra virgin olive oil. You can adjust the seasonings in your pesto sauce to your taste and add more olive oil as needed. Pulse until you have a beautiful green pesto sauce.
    3.
    Add the chicken bites and pesto sauce to a new, large mixing bowl. Add whole ciligiene mozzarella balls and grape tomatoes to the mixing bowl as well. However, if you find the mozzarella and tomatoes too large to your liking, you can cut these ingredients in half. Stir all the ingredients together in your mixing bowl until you have an even, green, saucy pesto mix. Set the bowl of caprese chicken aside and wipe your food processor clean for the next step.
    4.
    Bring a pot of water to a boil on the stove. Once the water is boiling, add raw cauliflower cut into 2 or 3 large pieces. Boil the cauliflower until it 92s soft enough to pierce easily with a fork in the thickest parts. Then, transfer your soft cauliflower to your food processor. Let the excess steam coming from the cauliflower evaporate for 1-2 minutes before you add more ingredients close your lid on the food processor.
    5.
    Add salt, pepper, onion powder, and butter to the food processor. Pulse until your cauliflower blends with the seasonings and butter into a smooth, creamy mashed potato mixture. Then, pulse the shredded cheese into the cauliflower. Blend the mashed cauliflower just enough to melt the cheese but still see flecks of orange. Serve about 10 oz of your caprese chicken mixture with about 4 oz of cheddar mashed cauliflower.