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Baked Fried Chicken With Cauliflower Mash

 
One serving costs about $3.96 One serving costs about $3.96

$3.96 per serving

19 people like this recipe

19 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 lunch,main course,main dish,dinner Southern
spoonacular Score:93%

Spoonacular Score: 93%

 

If you want to add more Southern recipes to your recipe box, Baked Fried Chicken With Cauliflower Mash might be a recipe you should try. This recipe makes 6 servings with 662 calories, 66g of protein, and 29g of fat each. For $3.96 per serving, this recipe covers 42% of your daily requirements of vitamins and minerals. It works well as a main course. 19 people found this recipe to be delicious and satisfying. If you have garlic cloves, dijon mustard, chicken, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes approximately 45 minutes. It is brought to you by Foodista. Overall, this recipe earns a great spoonacular score of 92%. Sticky Honey Sriracha Cauliflower "wings" (Baked or Fried), Sticky Honey Sriracha Cauliflower "wings" (Baked or Fried), and Sticky Honey Sriracha Cauliflower "wings" (Baked or Fried) are very similar to this recipe.

Riesling, Sparkling Wine, and Zinfandel are my top picks for Fried Chicken. In general, there are a few rules that will help you pair wine with southern food. Food-friendly riesling or sparkling white wine will work with many fried foods, while zinfandel is great with barbecued fare. The Wagner Vineyards Riesling Ice with a 4.7 out of 5 star rating seems like a good match. It costs about 31 dollars per bottle.

Wagner Vineyards Riesling Ice

Gently pressing frozen grapes extracts only the juice while leaving water behind in the form of ice. The result is this luxurious, full-bodied dessert wine. Aromatic and zesty, each sip exploded with vibrant fruitiness & leaves behind a lively, lingering finish.

» Get this wine on Amazon.com

Ingredients

Servings:
0.25 cup
0.25 cup buttermilk
buttermilk
1.5 cups
1.5 cups buttermilk
buttermilk
2 heads
2 heads cauliflower
cauliflower
some
some cauliflower mash
cauliflower mash
0.5 tsps
0.5 tsps cayenne pepper
cayenne pepper
2.88 servings
2.88 servings chicken
chicken
3 Tbsps
3 Tbsps dijon mustard
dijon mustard
1.5 tsps
1.5 tsps dry mustard
dry mustard
6 Tbsps
6 Tbsps flour
flour
2
2  garlic cloves
garlic cloves
2 Tbsps
2 Tbsps fresh lemon juice
fresh lemon juice
2 tsps
2 tsps lemon peel
lemon peel
0.25 cup
0.25 cup low fat sour cream
low fat sour cream
1.5 cups
1.5 cups whole wheat panko
whole wheat panko
1 tsp
1 tsp paprika
paprika
0.5 cup
0.5 cup parmesan cheese
parmesan cheese
0.25 cup
0.25 cup low fat ricotta
low fat ricotta
some
some salt and pepper
salt and pepper
2 pounds
2 pounds skinless boneless chicken breast
skinless boneless chicken breast
1 Tbsp
1 Tbsp thyme
thyme
0.25 cup buttermilk
0.25 cup
buttermilk
1.5 cups buttermilk
1.5 cups
buttermilk
2 heads cauliflower
2 heads
cauliflower
some cauliflower mash
some
cauliflower mash
0.5 tsps cayenne pepper
0.5 tsps
cayenne pepper
2.88 servings chicken
2.88 servings
chicken
3 Tbsps dijon mustard
3 Tbsps
dijon mustard
1.5 tsps dry mustard
1.5 tsps
dry mustard
6 Tbsps flour
6 Tbsps
flour
2  garlic cloves
2
garlic cloves
2 Tbsps fresh lemon juice
2 Tbsps
fresh lemon juice
2 tsps lemon peel
2 tsps
lemon peel
0.25 cup low fat sour cream
0.25 cup
low fat sour cream
1.5 cups whole wheat panko
1.5 cups
whole wheat panko
1 tsp paprika
1 tsp
paprika
0.5 cup parmesan cheese
0.5 cup
parmesan cheese
0.25 cup low fat ricotta
0.25 cup
low fat ricotta
some salt and pepper
some
salt and pepper
2 pounds skinless boneless chicken breast
2 pounds
skinless boneless chicken breast
1 Tbsp thyme
1 Tbsp
thyme

Equipment

baking sheet
baking sheet
kitchen thermometer
kitchen thermometer
wire rack
wire rack
oven
oven
blender
blender
whisk
whisk
bowl
bowl
frying pan
frying pan
baking sheet
baking sheet
kitchen thermometer
kitchen thermometer
wire rack
wire rack
oven
oven
blender
blender
whisk
whisk
bowl
bowl
frying pan
frying pan


Instructions

  1. For marinade:
  2. Fillet chicken breast in half to make thinner pieces, and cut in half again to make smaller pieces.
  3. Whisk all marinade ingredients (except for the chicken) in large bowl.
  4. Add chicken and coat in marinade.
  5. Chill overnight for more intense flavor. But if you are short on time (which I usually am) it is ok to use right away as well.
  6. For breading:
  7. Preheat to 450F
  8. Mix breading ingredients large bowl. Place wire rack on baking sheets. Remove chicken breast from bowl and place in coating mixture. Transfer to rack. Repeat with remaining chicken breasts.- Place chicken breasts on rack and spray with olive oil .
  9. Bake chicken 20 minutes or until coating is browned and instant-read thermometer registers 155F.
  10. For Cauliflower:
  11. Cut up cauliflower in small pieces.
  12. Place in large saut pan with about 1 cup of water (enough to cover the bottom of pan, plus a little extra to make sure it doesn't all evaporate)
  13. Cook until tender.
  14. Combine cauliflower with buttermilk, sour cream, ricotta and salt and pepper.
  15. In batches, place in blender and puree until smooth. (if it is having a hard time blending, add either some chicken or vegetable stock, or even more buttermilk)

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.96
Ingredient
¼ cups buttermilk
1.5 cups buttermilk
2 heads cauliflower
some cauliflower mash
½ teaspoons cayenne pepper
some chicken
3 tablespoons dijon mustard
1.5 teaspoons dry mustard
6 tablespoons flour
2 garlic cloves
2 tablespoons fresh lemon juice
2 teaspoons lemon peel
¼ cups low fat sour cream
1.5 cups whole wheat panko
1 teaspoon paprika
½ cups parmesan cheese
¼ cups low fat ricotta
2 pounds skinless boneless chicken breast
1 tablespoon thyme
Price
$0.12
$0.73
$5.98
$0.03
$0.11
$4.32
$0.45
$0.16
$0.06
$0.13
$0.20
$0.33
$0.39
$0.87
$0.10
$1.05
$0.29
$8.04
$0.38
$23.76

Nutritional Information

Quickview
662 Calories
65g Protein
29g Total Fat
33g Carbs
47% Health Score
Limit These
Calories
662k
33%

Fat
29g
45%

  Saturated Fat
10g
63%

Carbohydrates
33g
11%

  Sugar
8g
9%

Cholesterol
201mg
67%

Sodium
932mg
41%

Get Enough Of These
Protein
65g
131%

Vitamin B3
25mg
129%

Vitamin C
101mg
123%

Selenium
82µg
118%

Vitamin B6
1mg
98%

Phosphorus
747mg
75%

Vitamin B5
4mg
49%

Potassium
1562mg
45%

Vitamin B2
0.7mg
41%

Folate
161µg
40%

Vitamin B1
0.53mg
35%

Vitamin K
33µg
32%

Manganese
0.63mg
32%

Magnesium
118mg
30%

Calcium
294mg
29%

Zinc
4mg
27%

Iron
4mg
22%

Fiber
5g
22%

Vitamin B12
1µg
20%

Vitamin A
757IU
15%

Copper
0.26mg
13%

Vitamin D
1µg
9%

Vitamin E
1mg
7%

covered percent of daily need

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