Rosemary Chicken with Creamy Cauliflower-Artichoke Mash, Roasted Asparagus, and Warm Olive-Lemon Vinaigrette
An original recipe designed for the Diabetic-Friendly category: seared rosemary-garlic chicken breast served over a silky cauliflower and artichoke mash, paired with roasted asparagus and finished with a warm olive, lemon, and parsley vinaigrette. It brings Mediterranean flavor, satisfying texture, and a low-carb profile.
Important notice: This recipe is not medical advice. Consult your healthcare professional.
Ingredients
- 4 piezas, 680 g 680 g chicken breasts (skinless ni hueso)
- 1 cabeza mediana, 700 g 700 g cauliflower (en floretes)
- 240 g 240 g canned artichoke hearts (escurridos and chopped)
- 400 g 400 g asparagus (without the parte dura)
- 60 g 60 g green olives (boneless and chopped)
- 120 g 120 g plain Greek yogurt (without sugar)
- 45 ml 45 ml olive oil (divided)
- 30 ml 30 ml lemon juice (freshly squeezed)
- 1 cucharadita 5 ml lemon zest (finely grated)
- 3 dientes, 12 g 12 g garlic (2 chopped and 1 whole)
- 2 cucharaditas 10 ml fresh rosemary (chopped)
- 2 cucharadas 30 ml fresh parsley (chopped)
- 1 cucharadita 5 ml Dijon mustard (for the vinagreta)
- 120 ml 120 ml low-sodium chicken broth (for the cremoso)
- 1 cucharadita 5 ml salt (or to taste, divided)
- 1/2 cucharadita 2.5 ml black pepper (freshly ground, divided)
Nutrition facts
per serving
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
Instructions
- 1
Preheat the oven to 220 °C / 425 °F. Line a baking sheet with parchment paper or lightly grease it.
- 2
Place the cauliflower florets in a pot of boiling water with a pinch of salt. Cook for 10 to 12 minutes until very tender. Drain well.
- 3
Meanwhile, toss the chicken breasts with 1 tablespoon olive oil, 2 minced garlic cloves, the rosemary, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1 tablespoon lemon juice, and the lemon zest. Let stand while you prepare the vegetables.
- 4
Place the asparagus on the baking sheet. Add 1 tablespoon olive oil, a pinch of salt, and the remaining black pepper. Toss and spread in a single layer.
- 5
Roast the asparagus at 220 °C / 425 °F for 12 to 15 minutes, until tender and lightly browned.
- 6
Heat a large skillet over medium-high heat. Sear the chicken breasts for 2 to 3 minutes per side with a drizzle of the remaining oil. Transfer them to a small baking dish and finish cooking at 200 °C / 400 °F for 10 to 14 minutes, or until fully cooked through. Rest for 5 minutes before slicing.
- 7
For the mash, add the drained cauliflower to a food processor or blender with the artichoke hearts, Greek yogurt, whole garlic clove, chicken broth, 1 tablespoon olive oil, and 1/4 teaspoon salt. Blend until smooth and thick. If needed, warm it for 1 to 2 minutes in a saucepan over low heat.
- 8
For the warm vinaigrette, place the chopped green olives, Dijon mustard, parsley, the remaining tablespoon of lemon juice, and the last tablespoon of olive oil in a small skillet. Warm over low heat for 1 minute, stirring, without letting it boil.
- 9
Slice the chicken into thick pieces. Spoon the cauliflower-artichoke mash onto each plate, arrange the chicken on top, and add the roasted asparagus on the side.
- 10
Finish each plate with the warm olive-lemon vinaigrette over the chicken and mash. Adjust salt if desired and serve right away.
Chef tips
Drain the cauliflower very well so the mash stays thick and not watery. For deeper flavor, lightly sauté the artichoke hearts before blending them into the mash.
Substitutions
You can replace the Greek yogurt with plain lactose-free yogurt for a milder version. If you do not have asparagus, use green beans. Green olives can be swapped for black olives for a rounder flavor profile.
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 imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageCosori 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
Illustrative imageTempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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