Unintentionally, a paleo recipe found its way onto the blog.
Perhaps because my husband and I shared between us an entire round of sourdough bread, among other things, in celebration of his birthday yesterday afternoon. I love bread and carbs in general, but I am so over it all right now.
Another blog post titled, Lemon Pepper Turkey Meatballs & Quinoa Stir Fry, got me thinking about other ways to replace traditional bread products with vegetables. Turns out cauliflower works extremely well as a crust for chicken. The trick is to dip the chicken in egg wash, finely mince or "rice" the cauliflower and then firmly pack it onto the meat. From there it bakes up beautifully.
In the recipe below, yellow cauliflower is listed in the ingredients. Any color will do, but the yellow variety is much more visually appealing and comparable to authentic breaded chicken (useful when trying to coax a family member into eating healthier).
It also contains even more nutritional value than plain old white cauliflower, with high levels of beta carotene that the body converts to Vitamin A. Healthy cell growth within the eyes, skin, and organs is bolstered by Vitamin A. Not to mention that cauliflower is also packed with:
Most importantly, this recipe tastes pretty close to regular breaded chicken. It may not be quite as crispy, but it will work in any dish where breaded chicken is used. Scout's honor!
{Follow me on Instagram for more healthy recipe inspiration!}
Perhaps because my husband and I shared between us an entire round of sourdough bread, among other things, in celebration of his birthday yesterday afternoon. I love bread and carbs in general, but I am so over it all right now.
Another blog post titled, Lemon Pepper Turkey Meatballs & Quinoa Stir Fry, got me thinking about other ways to replace traditional bread products with vegetables. Turns out cauliflower works extremely well as a crust for chicken. The trick is to dip the chicken in egg wash, finely mince or "rice" the cauliflower and then firmly pack it onto the meat. From there it bakes up beautifully.
In the recipe below, yellow cauliflower is listed in the ingredients. Any color will do, but the yellow variety is much more visually appealing and comparable to authentic breaded chicken (useful when trying to coax a family member into eating healthier).
It also contains even more nutritional value than plain old white cauliflower, with high levels of beta carotene that the body converts to Vitamin A. Healthy cell growth within the eyes, skin, and organs is bolstered by Vitamin A. Not to mention that cauliflower is also packed with:
- Vitamin C when eaten shortly after harvest, which assists with iron absorption,
- Vitamin K, promoting blood clotting and containing anti-inflammatory properties,
- Cancer fighting phytochemicals helping to detoxify the body of free radicals,
- A variety of vitamins and minerals in smaller quantities, that promote overall health and contribute to normal fetal development in pregnant women.
Most importantly, this recipe tastes pretty close to regular breaded chicken. It may not be quite as crispy, but it will work in any dish where breaded chicken is used. Scout's honor!
{Follow me on Instagram for more healthy recipe inspiration!}
Ingredients:
extra virgin olive oil
2 cups finely minced yellow cauliflower
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon onion powder
1 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 large eggs
1 tablespoon milk of choice
2 boneless chicken breasts, halved lengthwise
Directions:
Pre-heat the oven to 375ºF. Line a sheet pan with foil and drizzle with olive oil.
Stir together the cauliflower, oregano, basil, onion and garlic powders, salt and pepper. Pour half of the mixture onto a large plate and set aside.
Whisk the eggs and milk in a shallow pan. Dip each chicken breast into the egg wash, then place onto the plate of cauliflower. Firmly press several tablespoons of the cauliflower onto the exposed side of the chicken breast, then flip over and repeat until the entire surface of the chicken is coated. Place onto the sheet pan and repeat with the remaining chicken breasts.
Bake for 40 minutes or until the juices run clear and the crust is lightly browned.
Yield: 4 servings
extra virgin olive oil
2 cups finely minced yellow cauliflower
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon onion powder
1 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 large eggs
1 tablespoon milk of choice
2 boneless chicken breasts, halved lengthwise
Directions:
Pre-heat the oven to 375ºF. Line a sheet pan with foil and drizzle with olive oil.
Stir together the cauliflower, oregano, basil, onion and garlic powders, salt and pepper. Pour half of the mixture onto a large plate and set aside.
Whisk the eggs and milk in a shallow pan. Dip each chicken breast into the egg wash, then place onto the plate of cauliflower. Firmly press several tablespoons of the cauliflower onto the exposed side of the chicken breast, then flip over and repeat until the entire surface of the chicken is coated. Place onto the sheet pan and repeat with the remaining chicken breasts.
Bake for 40 minutes or until the juices run clear and the crust is lightly browned.
Yield: 4 servings
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