Healthier Meal: Baked Fried Chicken with Mashed Cauliflower

December 6, 2013

This healthier version of fried chicken and mashed potatoes still packs all the flavorful punch without the extra calories or fat. The chicken in this recipe is still breaded with a delicious mixture of panko, Parmesan cheese, thyme, lemon peel and more. Fluffy mashed cauliflower brings it all together.

Baked Fried Chicken with Cauliflower Mash
Submitted by Active Foodie


1 1/2 cups buttermilk
3 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
2 garlic cloves, pressed
1 teaspoon Paprika
1/2 teaspoon cayenne pepper
Salt and pepper
2 pounds boneless, skinless chicken breast

1 1/2 cups whole wheat panko
1/2 cup grated Parmesan cheese
6 tablespoons flour
1 tablespoon minced thyme
2 teaspoons lemon peel
1 1/2 teaspoons dry mustard
1 teaspoon paprika
1/2 teaspoon cayenne pepper
Salt and pepper
Olive oil spray (like PAM)

Cauliflower Mash
2 heads of cauliflower
1/4 cup buttermilk
1/4 cup low fat sour cream
1/4 cup low fat ricotta
Salt and pepper

Click here for full instructions.

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