Bay and Roasted Garlic Chicken with Light Cauliflower-Artichoke Cream, Served with Lemon Asparagus and Mushrooms
🍳 Low Carb
Intermediate

Bay and Roasted Garlic Chicken with Light Cauliflower-Artichoke Cream, Served with Lemon Asparagus and Mushrooms

An original low-carb recipe featuring golden bay-scented chicken breast served over a silky roasted cauliflower and artichoke cream, with lemon sautéed asparagus and mushrooms. Balanced, elegant, and practical for a high-protein 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
  • 4 piezas / 680 g 680 g chicken breast (skinless, of grosor similar)
  • 500 g 500 g cauliflower (en floretes)
  • 240 g 240 g canned artichoke hearts (escurridos)
  • 300 g 300 g asparagus (without the parte fibrosa)
  • 200 g 200 g button or cremini mushrooms (en mitades or slices gruesas)
  • 8 dientes / 40 g 40 g garlic (4 cloves whole for roasting and 4 chopped)
  • 60 g 60 g shallot (finely chopped)
  • 1 pieza 1 unit lemon (zest and 30 ml/2 tbsp of juice)
  • 2 g 2 g dried bay leaves (crushed finely or muy desmenuzadas)
  • 120 ml 120 ml heavy cream (for the cream)
  • 180 ml 180 ml chicken broth (without sugar added)
  • 35 g 35 g grated Parmesan cheese (for dar sabor a the cream)
  • 45 ml 45 ml olive oil (divided)
  • 28 g 28 g butter (divided)
  • 4 g 4 g fresh thyme (solo the leaves)
  • 8 g 8 g salt (or to taste)
  • 3 g 3 g black pepper (freshly ground)

Nutrition facts

per serving

468 kcal
Calories
42 g
Protein
13 g
Carbs
27 g
Fat
5 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

Dairy

Instructions

  1. 1

    Preheat the oven to 220 °C / 425 °F. On a sheet pan, toss the cauliflower, artichoke hearts, and 4 whole garlic cloves with 1 1/2 tbsp (22 ml) olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Roast for 20 minutes, stirring halfway through, until the cauliflower is tender with golden edges.

  2. 2

    Meanwhile, pat the chicken breasts dry. Season them with the crushed bay leaves, half of the thyme, 3/4 tsp salt, and 1/2 tsp black pepper, rubbing well on both sides.

  3. 3

    Heat a large oven-safe skillet over medium-high heat. Add 1 tbsp (15 ml) olive oil and sear the chicken for 2 to 3 minutes per side, until golden. Transfer the skillet to the oven and cook at 220 °C / 425 °F for 8 to 12 minutes, or until the center reaches 74 °C / 165 °F. Remove and let rest for 5 minutes.

  4. 4

    In a medium saucepan over medium heat, melt 1 tbsp (14 g) butter. Add the shallot and 2 minced garlic cloves; cook for 2 minutes without browning too much. Stir in the roasted cauliflower, roasted artichokes, and the peeled roasted garlic cloves. Pour in the chicken broth and heavy cream, then cook for 3 minutes.

  5. 5

    Transfer the cream mixture to a blender or process with an immersion blender along with the Parmesan. Blend until very smooth. Adjust with salt and black pepper to taste. Keep warm over very low heat.

  6. 6

    In another large skillet, heat the remaining olive oil and remaining butter over medium-high heat. Add the mushrooms and cook for 4 minutes. Add the asparagus, the remaining minced garlic, the rest of the thyme, a pinch of salt, and black pepper, and sauté for 3 to 4 minutes more until the asparagus is tender-crisp.

  7. 7

    Turn off the heat for the vegetables and add the lemon zest and lemon juice. Toss well to coat the asparagus and mushrooms.

  8. 8

    To serve, spread the light cauliflower-artichoke cream onto each plate. Top with one chicken breast and serve with the lemon asparagus and mushrooms. Serve immediately.

Chef tips

For an extra silky cream, blend a little longer and add 1 or 2 extra tablespoons of hot broth if it seems too thick. Do not overcook the chicken; resting it helps keep it juicy.

Substitutions

You can swap the chicken breast for boneless chicken thighs, adjusting the cooking time. If you do not have shallot, use white onion. The Parmesan may be omitted for a dairy-free version, replacing the cream with unsweetened coconut cream and the butter with more olive oil.

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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