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Baked Fried Chicken With Cauliflower Mash

 
One serving costs about $4 One serving costs about $4

$4.00 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:92%

Spoonacular Score: 92%

 

The recipe Baked Fried Chicken With Cauliflower Mash could satisfy your Southern craving in approximately 45 minutes. This recipe makes 6 servings with 669 calories, 67g of protein, and 30g of fat each. For $4.03 per serving, this recipe covers 42% of your daily requirements of vitamins and minerals. Head to the store and pick up cayenne pepper, panko, cauliflower mash, and a few other things to make it today. To use up the lemon peel you could follow this main course with the Lemon Syrup Cake with Berries and Lemon-Curd Cream as a dessert. A couple people made this recipe, and 19 would say it hit the spot. It works well as a main course. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is awesome. Similar recipes include Sticky Honey Sriracha Cauliflower "wings" (Baked or Fried), Cauliflower Mash, and Cauliflower mash.

Riesling, Sparkling Wine, and Zinfandel are great choices for Southern. 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. One wine you could try is Zilliken Rausch Riesling Spatlese. It has 4.7 out of 5 stars and a bottle costs about 20 dollars.

Zilliken Rausch Riesling Spatlese

Fruit driven finesse is marked with a delicate florality in this late-picked Riesling. Notes of vineyard peach, grapefruit, juicy lemon and ripe passion fruit come together on a creamy, concentrated palate rich with melon and candied lemon peel. Stunning exchange of racy acidity and layered sweetness together form a perfectly poised whole. The long, juicy finish and fantastic vintage hint at a beautiful future yet to come.

» Get this wine on Wine.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
cauliflower
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
some
cauliflower
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
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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
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
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Nutritional Information

Quickview
660k Calories
66g Protein
29g Total Fat
32g Carbs
46% Health Score
Limit These
Calories
660k
33%

Fat
29g
45%

  Saturated Fat
10g
63%

Carbohydrates
32g
11%

  Sugar
8g
9%

Cholesterol
200mg
67%

Sodium
921mg
40%

Get Enough Of These
Protein
66g
132%

Vitamin B3
25mg
129%

Vitamin C
101mg
123%

Selenium
81µg
116%

Vitamin B6
1mg
98%

Phosphorus
751mg
75%

Vitamin B5
4mg
49%

Potassium
1553mg
44%

Vitamin B2
0.69mg
41%

Folate
161µg
40%

Vitamin B1
0.54mg
36%

Vitamin K
33µg
32%

Calcium
318mg
32%

Manganese
0.63mg
31%

Magnesium
119mg
30%

Zinc
3mg
26%

Iron
4mg
22%

Fiber
5g
22%

Vitamin B12
1µg
20%

Vitamin A
750IU
15%

Copper
0.26mg
13%

Vitamin D
1µg
9%

Vitamin E
1mg
7%

covered percent of daily need

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