Tarragon Chicken Breast with Mild Mustard, Roasted Brussels Sprouts, Warm Radishes, and Chive Cauliflower Cream
🩺 Diabetic-Friendly
Intermediate

Tarragon Chicken Breast with Mild Mustard, Roasted Brussels Sprouts, Warm Radishes, and Chive Cauliflower Cream

An original diabetic-friendly recipe featuring golden, aromatic chicken breast with a smooth chive cauliflower cream, roasted Brussels sprouts, and sautéed radishes. Balanced, satisfying, and moderate in carbohydrates.

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
  • 4 piezas / 680 g chicken breast (skinless, deshuesadas)
  • 600 g cauliflower (en floretes)
  • 400 g Brussels sprouts (cut por the mitad)
  • 200 g radishes (partidos por the mitad)
  • 180 ml low-sodium chicken broth (for the cream)
  • 120 g plain Greek yogurt (without sugar)
  • 45 ml olive oil (divided)
  • 20 g Dijon mustard (suave)
  • 8 g fresh tarragon (chopped)
  • 10 g fresh chives (chopped)
  • 3 cloves garlic (2 chopped and 1 whole)
  • 15 ml lemon juice (freshly squeezed)
  • 2 g black pepper (or to taste)
  • 6 g salt (or to taste)
  • 2 g sweet paprika (for the chicken)
  • 25 g sliced almonds (tostadas lightly)

Nutrition facts

per serving

385 kcal
Calories
43 g
Protein
16 g
Carbs
17 g
Fat
5 g
Fiber
11 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

DairyTree NutsMustard

Instructions

  1. 1

    Preheat the oven to 220 °C / 425 °F. Place the Brussels sprouts and radishes on a large sheet pan. Add 2 tablespoons olive oil, 1/2 teaspoon salt, and 1/2 teaspoon black pepper. Toss well to coat.

  2. 2

    Roast the Brussels sprouts and radishes for 22 to 25 minutes at 220 °C / 425 °F, stirring halfway through, until the sprouts are browned and the radishes are tender.

  3. 3

    Meanwhile, cook the cauliflower in boiling water or steam it for 10 to 12 minutes, until very tender. Drain well.

  4. 4

    Transfer the cooked cauliflower to a blender or food processor with the low-sodium chicken broth, Greek yogurt, 1 tablespoon chives, 1 whole garlic clove, 1/4 teaspoon salt, and a little black pepper. Blend until smooth and keep warm.

  5. 5

    Pat the chicken breasts dry with paper towels. Rub them with the Dijon mustard, sweet paprika, fresh tarragon, lemon juice, the 2 chopped garlic cloves, the remaining 1 tablespoon olive oil, 1/2 teaspoon salt, and the rest of the black pepper.

  6. 6

    Heat a large skillet over medium-high heat. Brown the chicken breasts for 2 minutes per side to sear them.

  7. 7

    Lower the heat to medium, cover the skillet, and cook the chicken for 8 to 10 minutes more, turning once, until fully cooked. If you prefer to finish it in the oven, transfer it to a baking dish and bake at 200 °C / 400 °F for 8 to 10 minutes.

  8. 8

    Toast the sliced almonds in a small dry skillet for 1 to 2 minutes, stirring constantly, until fragrant. Remove immediately so they do not burn.

  9. 9

    To serve, spread the chive cauliflower cream onto each plate. Place one chicken breast on top or alongside, add the roasted Brussels sprouts and warm radishes, and finish with the toasted sliced almonds and the remaining chopped chives.

Chef tips

For a silkier cream, let the cauliflower drain very well before blending. If the chicken breasts are very thick, butterfly them so they cook evenly.

Substitutions

You can replace tarragon with parsley or dill. If you do not want to use Greek yogurt, use an unsweetened plain plant-based alternative to keep the creamy texture. Almonds can be replaced with sunflower seeds if you need to avoid tree nuts.

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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