Lemon-Thyme Chicken over Chickpea Cauliflower Mash with Roasted Asparagus
💪 High Protein
Intermediate

Lemon-Thyme Chicken over Chickpea Cauliflower Mash with Roasted Asparagus

An original high-protein recipe featuring seared chicken breast, a silky chickpea-cauliflower mash enriched with yogurt, and roasted asparagus with lemon and thyme.

20 minPrep
25 minCook
45 minTotal
4Servings
Gluten-FreeHigh ProteinDiabetic-Friendly

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

Ingredients

Adjust servings
4
  • 600 g chicken breast (skinless, en 4 filetes gruesos)
  • 400 g cauliflower (en floretes)
  • 240 g cooked chickpeas (escurridos)
  • 300 g green asparagus (extremos duros retirados)
  • 120 g plain Greek yogurt (without sugar)
  • 30 g grated Parmesan cheese (for the puree)
  • 9 g garlic (2 cloves for the puree and 1 for the chicken)
  • 1 unit lemon (zest and 3 tbsp of juice, divided)
  • 8 g fresh thyme (hojitas separadas)
  • 45 ml olive oil (divided)
  • 4 g sweet paprika (for the chicken)
  • 2 g ground cumin (for the puree)
  • 8 g salt (or to taste, divided)
  • 2 g black pepper (freshly ground, divided)
  • 120 ml water or light broth (for ajustar the puree)

Nutrition facts

per serving

405 kcal
Calories
48 g
Protein
17 g
Carbs
15 g
Fat
6 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

Dairy

Instructions

  1. 1

    Preheat the oven to 220 °C / 425 °F. Place the asparagus on a sheet pan and toss with 1 tbsp olive oil, a pinch of salt, a pinch of black pepper, 1 tbsp lemon juice, and half of the fresh thyme. Set aside.

  2. 2

    Boil the cauliflower in salted water for 10 to 12 minutes, until very tender. Drain well.

  3. 3

    While the cauliflower cooks, pat the chicken breasts dry and season them with sweet paprika, finely chopped garlic, 1 tbsp lemon zest, 1 tbsp lemon juice, 1 tbsp olive oil, 3/4 tsp salt, and 1/4 tsp black pepper.

  4. 4

    Heat a large oven-safe skillet over medium-high heat. Sear the chicken for 2 minutes per side until lightly golden. Transfer the chicken to one side of the asparagus sheet pan or to a separate baking dish.

  5. 5

    Roast the chicken and asparagus at 220 °C / 425 °F for 12 to 15 minutes, or until the chicken is cooked through and the asparagus is tender with toasted edges.

  6. 6

    Make the mash: place the cooked cauliflower in a food processor or blender with the cooked chickpeas, Greek yogurt, grated Parmesan, the remaining 2 garlic cloves, ground cumin, 1 tbsp olive oil, 1 tbsp lemon juice, 1/2 tsp salt, and 1/4 tsp black pepper.

  7. 7

    Blend until smooth. Add the water or light broth little by little if needed to loosen the texture. Taste and adjust salt or lemon if desired.

  8. 8

    Let the chicken rest for 5 minutes out of the oven. Then slice it into thick pieces.

  9. 9

    Serve a generous layer of chickpea-cauliflower mash on each plate. Arrange the lemon-thyme chicken on top and add the roasted asparagus on the side. Finish with the remaining fresh thyme and a little extra lemon zest if desired.

Chef tips

Drain the cauliflower very well before blending so the mash does not turn watery. If you want deeper color on the chicken, sear it for an extra minute per side before roasting.

Substitutions

You can swap the asparagus for green beans or broccoli. Greek yogurt can be replaced with plain skyr. Parmesan may be omitted for a lighter flavor, adjusting the salt as needed.

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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