Crispy Lemon-Caper Chicken with Rustic Cauliflower Mash and Sautéed Asparagus

Name: Crispy Lemon-Caper Chicken with Rustic Cauliflower Mash and Sautéed Asparagus
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Cuisine: Fusión mediterránea
Ingredients: 24 oz chicken breasts; 1 tsp salt; 1/2 tsp black pepper; 1/2 tsp garlic powder; 1 large egg; 1/2 cup almond flour; 1/2 cup grated Parmesan cheese; 3 tbsp olive oil; 2 tbsp butter; 1 1/2 lb cauliflower; 1/4 cup milk; 12 oz asparagus; 3 cloves garlic; 1 whole lemon; 2 tbsp capers; 1/2 cup chicken broth; 2 tbsp fresh parsley

An original dinner featuring golden chicken with a light crisp coating, finished with a bright lemon-caper pan sauce. It is served with rustic cauliflower-Parmesan mash and garlic sautéed asparagus for a balanced, flavorful plate.

20 minPrep

25 minCook

45 minTotal

4Servings

Gluten-FreeLow CarbHigh ProteinDiabetic-Friendly

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

Ingredients

Adjust servings

680 g chicken breasts (skinless, cut por the mitad a lo largo for hacer filetes finos)
6 g salt (cantidad divided)
2 g black pepper (freshly ground)
2 g garlic powder
1 unit egg (beaten)
56 g almond flour
50 g grated Parmesan cheese (cantidad divided)
45 ml olive oil (cantidad divided)
28 g butter (cantidad divided)
700 g cauliflower (en floretes)
60 ml milk (whole or semidesnatada)
340 g asparagus (without the parte dura, cut en trozos)
9 g garlic (chopped, divided)
1 unit lemon (3 tbsp de zumo, dividido)
24 g capers (escurridas)
120 ml chicken broth (low sodium)
8 g fresh parsley (chopped)

Nutrition facts

per serving

498 kcal

Calories

46 g

Protein

12 g

Carbs

29 g

Fat

4 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

DairyEggsTree Nuts

Instructions

1
1. Preheat the oven to 120 °C / 250 °F to keep the chicken warm if needed. Season the chicken breasts with 3 g (1/2 tsp) salt, black pepper, and garlic powder.
2
2. Place the beaten egg in a shallow bowl. In another plate, mix the almond flour with 25 g (1/4 cup) grated Parmesan. Dip each piece of chicken into the egg, then coat in the almond-Parmesan mixture, pressing so it adheres well.
3
3. Heat 30 ml (2 tbsp) olive oil and 14 g (1 tbsp) butter in a large skillet over medium-high heat. Cook the chicken for 4 to 5 minutes per side, until golden and the internal temperature reaches 74 °C / 165 °F. Transfer to a tray and keep warm in the oven at 120 °C / 250 °F.
4
4. Meanwhile, boil the cauliflower in salted water for 10 to 12 minutes, until very tender. Drain well and let it steam dry for 1 minute to remove excess moisture.
5
5. Blend or mash the cauliflower with the milk, 25 g (1/4 cup) Parmesan, 14 g (1 tbsp) butter, 1 minced garlic clove, 15 ml (1 tbsp) lemon juice, the zest of half the lemon, and 1 g (1/4 tsp) salt until you get a rustic mash. Keep warm.
6
6. In another skillet, heat 15 ml (1 tbsp) olive oil over medium-high heat. Add the asparagus and sauté for 3 minutes. Stir in 1 minced garlic clove and a pinch of salt, and cook 1 to 2 minutes more, until the asparagus is tender-crisp.
7
7. In the chicken skillet, reduce to medium heat. Add the capers and the remaining minced garlic clove and stir for 30 seconds. Add the chicken broth, the remaining 30 ml (2 tbsp) lemon juice, and the rest of the lemon zest. Cook for 2 to 3 minutes, scraping up the browned bits, until the sauce reduces slightly.
8
8. Return the chicken to the skillet and spoon the sauce over it for 1 minute. Turn off the heat and sprinkle the fresh parsley on top.
9
9. Serve each portion with a bed of rustic cauliflower mash, one piece of chicken with its lemon-caper sauce, and sautéed asparagus on the side.

Chef tips

For an extra crisp finish, let the coated chicken rest for 5 minutes before cooking. Drain the cauliflower very well so the mash does not turn watery.

Substitutions

You can substitute green beans for the asparagus. If you do not have Parmesan, use Pecorino in the same amount. Chicken broth can be replaced with vegetable broth.

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
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
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
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Illustrative 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
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