Roasted Lemon Chicken with Pumpkin Seed Herb Crust, on Cauliflower Leek Cream with Sautéed Asparagus
🍳 Low Carb
Intermediate

Roasted Lemon Chicken with Pumpkin Seed Herb Crust, on Cauliflower Leek Cream with Sautéed Asparagus

Golden, juicy chicken breasts coated with an aromatic pumpkin seed, parsley, and lemon crust, served over a silky cauliflower leek cream with butter-garlic sautéed asparagus. An original, elegant low-carb recipe.

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
  • 4 600 g skinless chicken breasts (of tamaño medium)
  • 70 g pumpkin seeds (peladas, tostadas lightly)
  • 20 g fresh parsley (finely chopped)
  • 1 lemon lemon zest (solo the parte amarilla)
  • 30 ml lemon juice (freshly squeezed)
  • 4 cloves garlic (2 chopped and 2 thinly sliced)
  • 15 ml Dijon mustard (for adherir the crust)
  • 45 ml olive oil (divided)
  • 500 g cauliflower (en floretes)
  • 120 g leek (solo the parte blanca, sliced finas)
  • 30 g butter (divided)
  • 80 ml heavy cream (or nata for cocinar)
  • 180 ml chicken broth (without sugar added)
  • 300 g asparagus (without the parte fibrosa)
  • 6 g salt (or to taste)
  • 2 g black pepper (freshly ground)
  • 4 g fresh thyme (solo the hojitas)

Nutrition facts

per serving

465 kcal
Calories
42 g
Protein
11 g
Carbs
28 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

    1. Preheat the oven to 220 °C / 425 °F. Pat the chicken breasts dry with paper towels and season both sides with half of the salt and the black pepper.

  2. 2

    2. In a food processor or mortar, pulse the pumpkin seeds with the parsley, lemon zest, thyme leaves, 2 minced garlic cloves, and 1 tablespoon olive oil until you get a coarse mixture that can cling to the chicken.

  3. 3

    3. Brush the top of each chicken breast with Dijon mustard and press the pumpkin seed herb mixture on top to form an even crust.

  4. 4

    4. Heat an oven-safe skillet with 1 tablespoon olive oil over medium-high heat. Sear the chicken on the smooth side for 2 minutes. Carefully flip so the crust faces up and transfer the skillet to the oven. Roast for 12 to 15 minutes at 220 °C / 425 °F, or until the chicken is cooked through. Remove and let rest for 5 minutes.

  5. 5

    5. While the chicken roasts, place the cauliflower in a saucepan with the chicken broth and bring to a boil. Reduce to medium heat, cover, and cook for 10 minutes. Add the leek and cook 5 minutes more, until the cauliflower and leek are very tender.

  6. 6

    6. Drain the cauliflower and leek lightly, reserving a few spoonfuls of the cooking liquid. Blend with the heavy cream, 1 tablespoon butter, and a pinch of salt until smooth and silky. If needed, add a little reserved liquid to adjust the texture.

  7. 7

    7. Heat another skillet with the remaining 1 tablespoon olive oil and 1 tablespoon butter over medium-high heat. Add the asparagus and the 2 sliced garlic cloves. Sauté for 4 to 5 minutes until the asparagus is tender-crisp. Add the lemon juice at the end and toss for 30 seconds. Adjust salt to taste.

  8. 8

    8. To serve, spread a layer of cauliflower leek cream on each plate. Place one pumpkin seed crusted chicken breast on top and serve with the sautéed asparagus. Serve immediately.

Chef tips

For a crunchier crust, toast the pumpkin seeds for 3 to 4 minutes in a dry skillet before processing. Do not over-process the mixture so it keeps some texture.

Substitutions

You can swap the asparagus for green beans or tender broccoli. The heavy cream can be replaced with more broth and 2 tablespoons cream cheese for a different texture, though allergens will change.

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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