I admit I did a sneaky thing . . .
I let my family think the cauliflower you see above, mashed with a savory onion mixture, was mashed potatoes. It took a few minutes for the realization that they were eating cauliflower and not potatoes to sink in. By that time they were plenty happy to devour the remaining pile of mashed vegetables.
Yes, it’s sneaky, but if I had told them upfront it was cauliflower, I highly doubt they would have touched it.
The slices of moist chicken breast topped with a savory sauce loaded with oregano, wine and Greek yogurt were picked up on their forks and swirled into their smashed cauliflower.
This meal was definitely a bit of work, but it was on the table in an hour and was well worth the effort, and there were no complaints about taking leftovers for lunch the next day.
- 16 ounces boneless skinless chicken breast
- 1 head cauliflower, cored and cut into florets
- 2 tablespoons olive oil
- 1 medium onion, small chopped
- 4 cloves garlic, minced
- 6 tablespoons oregano, fresh finely chopped
- ½ large lemon, juiced and zested
- 1 ½ cups low sodium chicken broth
- ½ cup white wine
- 6 ounces low fat Greek Yogurt
- 1 pinch salt
- 1 pinch pepper
- ¼ cup parsley, minced
- 1. Steam cauliflower in a vegetable steamer until very tender.
- 2. Preheat oven to 400 degrees.
- 3. Preheat large nonstick skillet over medium high heat with 1 tablespoon olive oil. Add onion and cook for 5 - 8 min stirring frequently until onion softens and starts to lightly brown. Add chicken broth by tablespoons to keep onions from burning if the pan becomes too dry.
- 4. Add garlic, oregano, lemon zest and juice, 1/2 cup chicken broth and wine. Cook another 5 minutes to reduce, then set aside in a bowl.
- 5. In the same pan, add remaining olive oil (1 tablespoon). Add chicken breasts and brown on both sides. Remove from heat.
- 6. Top chicken with half of the onion mixture and add remaining chicken broth to the pan. Bake for 15 - 20 minutes until chicken is done. Remove chicken to a plate and keep warm, scraping off onion mixture into the pan. Place the pan on the stove over medium heat.
- 7. Add capers and scrape up bits from the pan into the sauce. Reduce sauce over medium heat for 3 - 5 minutes. If you need more sauce, simply add a little more broth or white wine. Remove from heat and add half of the Greek yogurt, mixing thoroughly to make the sauce.
- 8. Remove cauliflower to a large bowl and add remaining onion mixture and remaining Greek yogurt. Whip with a mixer until still slightly chunky, but thoroughly combined. Season with salt and pepper.
- 9. Serve chicken sliced and topped with sauce alongside smashed cauliflower. Garnish with parsley.
What’s good for me in this dish?
Cauliflower is a cruciferous vegetable that is thought to help prevent cancer. It is especially helpful for lung, colon, breast, ovarian and bladder cancers. It also tops the charts in vitamin C. It has sulfur containing phytonutrients that help the liver detoxify.
Amount Per Serving
Calories: 351, Old Weight Watchers Points 7, Weight Watchers PointsPlus 8
Total Fat: 11.64g
Total Carbs: 17.64g
Dietary Fiber: 6.03g
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com. The statement made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.