Sun-Dried Tomato Basil Glazed Chicken with Rustic Cauliflower Mash and Warm Olives
🍳 Low Carb
Intermediate

Sun-Dried Tomato Basil Glazed Chicken with Rustic Cauliflower Mash and Warm Olives

Golden seared chicken breasts finished with a savory sun-dried tomato, garlic, and basil glaze, served over a rustic Parmesan cauliflower mash and paired with warm olives and sautéed zucchini. An original, low-carb, highly aromatic recipe.

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
4
  • 4 approx. 680 g skinless chicken breasts (boneless)
  • 1 900 g cauliflower (en floretes)
  • 2 300 g zucchini (en medias lunas)
  • 80 g sun-dried tomatoes in oil (escurridos and chopped; reservar 1 tbsp of su aceite)
  • 90 g green olives (boneless and en mitades)
  • 50 g grated Parmesan cheese (divided)
  • 60 ml heavy cream (for the puree)
  • 20 g fresh basil (chopped, divided)
  • 4 cloves garlic (chopped, divided)
  • 15 ml Dijon mustard
  • 15 ml red wine vinegar
  • 30 ml olive oil (divided)
  • 15 ml reserved oil from sun-dried tomatoes
  • 30 g butter (divided)
  • 6 g salt (or to taste, divided)
  • 2 g black pepper (or to taste, divided)
  • 60 ml water (for ajustar the puree si hace falta)

Nutrition facts

per serving

438 kcal
Calories
42 g
Protein
12 g
Carbs
24 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

DairyMustardSulfites

Instructions

  1. 1

    Preheat the oven to 220°C / 425°F. Pat the chicken breasts dry with paper towels and season both sides with 3 g (1/2 tsp) salt and 1 g (1/4 tsp) black pepper.

  2. 2

    In a small bowl, mix the chopped sun-dried tomatoes, Dijon mustard, red wine vinegar, 10 ml (2 tsp) olive oil, 15 ml (1 tbsp) reserved oil from the sun-dried tomatoes, half of the chopped basil, and 2 chopped garlic cloves until a thick glaze forms.

  3. 3

    Place the cauliflower in a pot of boiling water and cook for 10 to 12 minutes until very tender. Drain it very well.

  4. 4

    While the cauliflower cooks, heat a large oven-safe skillet over medium-high heat with 20 ml (4 tsp) olive oil. Sear the chicken breasts for 2 to 3 minutes per side.

  5. 5

    Spread the sun-dried tomato glaze over the top of the chicken and transfer the skillet to the oven. Roast at 220°C / 425°F for 10 to 14 minutes, or until the chicken is fully cooked.

  6. 6

    In another skillet, melt 15 g (1 tbsp) butter over medium heat. Add the zucchini, green olives, 2 chopped garlic cloves, 3 g (1/2 tsp) salt, and 1 g (1/4 tsp) black pepper. Sauté for 4 to 5 minutes until the zucchini is tender but still firm. Stir in the remaining basil and turn off the heat.

  7. 7

    Transfer the drained cauliflower to a food processor or mash it by hand for a rustic texture. Add the heavy cream, 30 g (about 1 oz) Parmesan, 15 g (1 tbsp) butter, the remaining salt, and, if needed, 60 ml (1/4 cup) water to adjust the texture. Blend or mash until creamy.

  8. 8

    Remove the chicken from the oven and let it rest for 3 minutes. Serve a bed of cauliflower mash, top with the glazed chicken, and finish with the warm zucchini and olive sauté. Sprinkle the remaining 20 g (0.7 oz) Parmesan on top.

Chef tips

For deeper flavor, let the chicken rest for 10 minutes with the salt, pepper, and a spoonful of the glaze before searing. Draining the cauliflower very well prevents a watery mash.

Substitutions

You can swap the green olives for black olives. Parmesan can be replaced with a similar aged hard cheese. If preferred, use boneless chicken thighs and adjust the cooking time.

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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