Fennel-Lemon Chicken with Light Roasted Cauliflower Cream and Parsley Mushrooms
🍳 Low Carb
Intermediate

Fennel-Lemon Chicken with Light Roasted Cauliflower Cream and Parsley Mushrooms

Golden chicken breasts seasoned with an aromatic fennel, lemon, and garlic marinade, served over a light roasted cauliflower cream and finished with parsley mushrooms. An original, elegant, and practical low-carb meal.

20 minPrep
35 minCook
55 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 breasts (skinless and boneless)
  • 1 mediana 700 g cauliflower (en floretes)
  • 300 g mushrooms (en mitades or cuartos)
  • 120 ml heavy cream (for the cream of coliflor)
  • 30 g grated Parmesan cheese (optional pero recomendado)
  • 1 pequeño 180 g fennel bulb (the mitad thinly sliced finas and the mitad chopped)
  • 4 dientes 20 g garlic (chopped, divided)
  • 1 grande 60 ml lemon (juice and 1 tsp of zest)
  • 15 g fresh parsley (chopped)
  • 45 ml olive oil (divided)
  • 15 g butter (for the champiñones)
  • 10 g Dijon mustard (for the marinada)
  • 180 ml chicken broth (for the cream)
  • 8 g salt (or to taste, divided)
  • 3 g black pepper (freshly ground, divided)
  • 2 g fennel seeds (lightly machacadas)

Nutrition facts

per serving

418 kcal
Calories
43 g
Protein
11 g
Carbs
22 g
Fat
3 g
Fiber
8 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

DairyMustardCelery

Instructions

  1. 1

    1. Preheat the oven to 220°C / 425°F. Place the cauliflower florets and the chopped half of the fennel bulb on a sheet pan. Toss with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Roast for 25 minutes, until the cauliflower is tender and browned at the edges.

  2. 2

    2. Meanwhile, in a bowl combine the chicken breasts with 1 tablespoon olive oil, Dijon mustard, crushed fennel seeds, 2 chopped garlic cloves, lemon zest, 2 tablespoons lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Let stand for 10 minutes.

  3. 3

    3. Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil and sear the chicken breasts for 4 to 5 minutes per side until nicely golden. Lower the heat to medium and cook 3 to 5 minutes more, or until the center reaches 74°C / 165°F. Remove and let rest.

  4. 4

    4. In the same skillet, add the butter and the remaining olive oil. Add the mushrooms and cook for 5 to 6 minutes until they release their moisture and brown. Add the thinly sliced remaining half of the fennel bulb and the remaining 2 garlic cloves. Cook 2 minutes more.

  5. 5

    5. Add 2 tablespoons chicken broth, 2 tablespoons lemon juice, the chopped parsley, 1/4 teaspoon salt, and a little black pepper to the mushrooms. Cook for 1 minute and turn off the heat.

  6. 6

    6. Transfer the roasted cauliflower and fennel to a blender with the remaining chicken broth, heavy cream, Parmesan, 1/4 teaspoon salt, and a little black pepper. Blend until smooth and creamy. If desired, warm the sauce for 1 to 2 minutes in a saucepan over low heat.

  7. 7

    7. Spoon a bed of roasted cauliflower cream onto each plate. Top with one chicken breast and finish with the parsley-fennel mushrooms. Spoon any pan juices over the top for extra flavor.

Chef tips

For a silkier texture, blend the cauliflower cream for a full minute. If the mushrooms are crowded in the pan, cook them in two batches so they brown instead of steaming.

Substitutions

You can replace the heavy cream with unsweetened coconut cream to make it dairy-free, and omit the Parmesan. If fresh fennel is unavailable, use thin slices of celery and slightly increase the fennel seeds.

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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