Apple Braised Chicken with Cauliflower Mash
Healthy, Light, and Delicious!
Last Sunday Tom, my sister, and I wanted to make a dish that was healthy, easy, and tasty. We knew we wanted to make something that didn't require a lot of ingredients, or at least ingredients we may already have at home. The apple braised chicken was a great suggestion that my sister had given since she has made it in the past. But what to have with it? Mashed potatoes sounded like a great combination, but we weren't convinced this was the healthiest route to go. Well, we ended up finding a great substitute- cauliflower mash. It was absolutely delicious and really had a great texture, similar to that of scalloped potatoes. The flavor was great, and we made a few tweaks to even add a little more depth of flavor. See the recipes below. You won't be disappointed!
Apple Braised Chicken
INGREDIENTS
DIRECTIONS
1. In a large, heavy-bottomed skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.
2. Reduce stove temperature to low and add onion to skillet. Sauté, stirring often, until onion is tender and lightly browned.
3. Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.
Cauliflower Mash
INGREDIENTS
DIRECTIONS
Cook cauliflower in water & 1cup chicken broth for flavor until fork tender then drain & mash. Stir in the cream cheese. Bake at 350 for 10-15min or until cheese is completed melted & mash is hot. Can sprinkle shredded cheddar cheese on top (be sure to add the points in the recipe).
**If you are opting to add regular sour cream and fresh chives, you can add this in with the cream cheese before adding it to the cauliflower.***
Last Sunday Tom, my sister, and I wanted to make a dish that was healthy, easy, and tasty. We knew we wanted to make something that didn't require a lot of ingredients, or at least ingredients we may already have at home. The apple braised chicken was a great suggestion that my sister had given since she has made it in the past. But what to have with it? Mashed potatoes sounded like a great combination, but we weren't convinced this was the healthiest route to go. Well, we ended up finding a great substitute- cauliflower mash. It was absolutely delicious and really had a great texture, similar to that of scalloped potatoes. The flavor was great, and we made a few tweaks to even add a little more depth of flavor. See the recipes below. You won't be disappointed!
Apple Braised Chicken
INGREDIENTS
| 2 tsp vegetable oil | |
| 1 pound(s) uncooked boneless skinless chicken breast(s), four 4-oz pieces | |
| 2 Tbsp all purpose flour | |
| 1 large uncooked onion(s), sliced | |
| 2 medium fresh apple(s), firm, cored and sliced | |
| 1 cup(s) apple cider | |
| 1 cup(s) fat free chicken broth | |
| 1/2 tsp table salt | |
| 1/2 tsp ground ginger | |
| 2 tsp cornstarch |
DIRECTIONS
1. In a large, heavy-bottomed skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.
2. Reduce stove temperature to low and add onion to skillet. Sauté, stirring often, until onion is tender and lightly browned.
3. Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.
Cauliflower Mash
INGREDIENTS
| 1 pound(s) cooked cauliflower, whole head chopped-cooked in water & a little chic | |
| 8 oz 1/3 less fat cream cheese, sour cream & chive (***NOTE*** We used regular cream cheese and added our own sour cream and fresh chives. This added more flavor to the mash. ) | |
| 1 cup(s) fat free chicken broth |
DIRECTIONS
Cook cauliflower in water & 1cup chicken broth for flavor until fork tender then drain & mash. Stir in the cream cheese. Bake at 350 for 10-15min or until cheese is completed melted & mash is hot. Can sprinkle shredded cheddar cheese on top (be sure to add the points in the recipe).
**If you are opting to add regular sour cream and fresh chives, you can add this in with the cream cheese before adding it to the cauliflower.***
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