Dill Mustard Chicken Thighs with Rustic Roasted Cauliflower Mash and Sautéed Zucchini
🍳 Low Carb
Intermediate

Dill Mustard Chicken Thighs with Rustic Roasted Cauliflower Mash and Sautéed Zucchini

An original low-carb recipe featuring juicy golden chicken thighs seasoned with dill, garlic, and mustard, served with a rustic roasted cauliflower mash and sautéed zucchini. Flavorful, satisfying, and ideal for a complete lunch or dinner.

20 minPrep
30 minCook
50 minTotal
4Servings
Gluten-FreeLow CarbHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 700 g boneless skinless chicken thighs (secados with papel of cocina)
  • 700 g cauliflower (en floretes)
  • 400 g zucchini (en medias lunas)
  • 80 ml heavy cream (for the puree)
  • 35 g grated Parmesan cheese (for the puree)
  • 30 g Dijon mustard (divided)
  • 45 ml olive oil (divided)
  • 20 g butter (for the puree and the salteado)
  • 12 g garlic (chopped, divided)
  • 12 g fresh dill (chopped, divided)
  • 4 g sweet paprika (for the chicken)
  • 2 g onion powder (for the chicken)
  • 15 ml lemon juice (freshly squeezed)
  • 2 g lemon zest (fina)
  • 8 g salt (or to taste, divided)
  • 3 g black pepper (freshly ground, divided)

Nutrition facts

per serving

468 kcal
Calories
35 g
Protein
11 g
Carbs
31 g
Fat
4 g
Fiber
7 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyMustard

Instructions

  1. 1

    Preheat the oven to 220 °C / 425 °F. Place the cauliflower on a sheet pan, toss with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Roast for 22 to 25 minutes, until tender and browned at the edges.

  2. 2

    While the cauliflower roasts, combine the chicken thighs in a bowl with 1 tablespoon Dijon mustard, 1 tablespoon olive oil, half of the minced garlic, sweet paprika, onion powder, lemon zest, half of the dill, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.

  3. 3

    Heat a large oven-safe skillet over medium-high heat. Sear the chicken for 3 to 4 minutes per side until well browned. Transfer the skillet to the oven and cook the chicken at 220 °C / 425 °F for 8 to 10 minutes, or until fully cooked. Remove and let rest for 5 minutes.

  4. 4

    Transfer the roasted cauliflower to a processor or mash by hand for a rustic texture. Add the heavy cream, grated Parmesan, half of the butter, and the remaining tablespoon of Dijon mustard. Blend or mash until thick and creamy. Adjust with more salt and black pepper if needed.

  5. 5

    In another skillet, heat the remaining tablespoon of olive oil and the remaining butter over medium heat. Add the zucchini and sauté for 3 minutes. Stir in the rest of the garlic, a pinch of salt, and black pepper, and cook 2 to 3 minutes more until the zucchini is tender but still firm.

  6. 6

    Turn off the heat under the zucchini and add the lemon juice and the remaining dill. Toss well so it becomes glossy and aromatic.

  7. 7

    Serve a bed of rustic roasted cauliflower mash, place the chicken thighs on top or alongside, and add the sautéed zucchini. Spoon the pan juices from the chicken over everything for extra flavor.

Chef tips

For a deeper flavor, let the cauliflower caramelize well before mashing. If you want a smoother texture, blend for an extra minute. Do not overcook the zucchini so it keeps some structure.

Substitutions

You can replace the chicken with turkey breast, adjusting the cooking time. Parmesan can be swapped for a similar aged grated cheese. Fresh dill may be replaced with fresh parsley, though the flavor profile will be different.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon

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