03/12/2025
π½ Healthy Recipe: Buttermilk Chicken with Parmesan Cauliflower Mash
Looking for a tasty, high-protein, lower-carb dinner option? This Buttermilk Chicken with Parmesan Cauliflower Mash is comforting, filling and perfect for meal prep or a weeknight meal!
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INGREDIENTS
β’ 125ml (Β½ cup) buttermilk, plus 2 tbsp extra
β’ 1 tsp sweet paprika
β’ Pinch of cayenne pepper
β’ 1 garlic clove, crushed
β’ 500g chicken tenderloins (about 8 large)
β’ 70g (β
cup) quinoa flakes
β’ 2 tsp finely grated lemon rind
β’ 25g (β
cup) finely grated parmesan
β’ 1 large potato, peeled & chopped
β’ 450g cauliflower, trimmed & cut into florets
β’ Steamed green beans, to serve
β’ Roasted cherry truss tomatoes, to serve
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DIRECTIONS
β’ Combine buttermilk, paprika, cayenne pepper and garlic in a shallow dish. Add chicken and toss to coat. Cover and refrigerate for at least 2 hours or overnight.
β’ On a plate, combine quinoa, lemon rind and half the parmesan. Remove chicken from marinade and let excess drip off. Coat chicken in the quinoa mixture and place onto a baking-paper-lined plate.
β’ Heat a frying pan over medium-high heat. Lightly spray chicken with olive oil. Cook in batches for 3β4 minutes per side, or until golden and cooked through.
β’ Meanwhile, boil the potato and cauliflower for 12 minutes or until tender. Drain and return to the saucepan. Mash until smooth, then stir in extra buttermilk and remaining parmesan. Season to taste.
β’ Serve the chicken over the cauliflower mash with steamed green beans and roasted cherry tomatoes.
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