Served with pureed cauliflower, these moist and tender boneless chicken thighs with olives, capers, and fresh lemon make an impressive calorie-friendly meal.
A few years ago, if you tried to convince me that I’d be eating mashed cauliflower instead of mashed potatoes, I’d have thought you were crazy. But in 2012, a fellow cook and blogger made this snowy white veggie look so enticing pureed, that I had to give it a try.
I’ve been hooked ever since!
Once in awhile, I’ll add potatoes to the mix just because I adore them, but often I’ll stick to this almost zero calorie side dish.
The key to making a really good cauliflower puree is to add aromatics to the pot like fresh thyme, onions and garlic. This way you can skip the added fat and calories in the butter, milk or olive oil you would have added to boost the flavor. I’d rather save those calories to brown my chicken and make the base for a savory pan sauce.
I can’t resist a pan sauce. All those bits of flavor from the chicken thighs as they baked in the pan lift into the sauce and give it such depth of flavor.
If capers and olives aren’t your thing, you could add sliced mushrooms and zucchini to the pan as your baking your chicken thighs. You’d be sure to get your veggie quota in for the day with those tasty additions!
As for me, I adore both capers and olives, so I’ll stick to my original chicken creation.
PS – If you’re working the new Weight Watchers Smart Points plan, I’ll be calculating points for this and future recipes. I have too many recipes on this blog to recalculate points for previous posts, but you can always use the nutrition information to calculate your own.
Chicken with Olives, Capers, Lemon and Cauliflower Puree Weight Watchers SmartPoints 6, Whole 30, Paleo
15 minPrep Time
45 minCook Time
1 hrTotal Time
- 4 cups cauliflower florets
- 1/2 small onion
- 2 cloves garlic, rough chopped
- 2 tablespoons fresh thyme leaves
- 1 tablespoon olive oil
- 1 1/2 pounds boneless skinless chicken thighs
- 16 large kalamata olives, seeded and halved
- 2 tablespoons capers, drained
- 1 medium lemon, zested and juiced
- 1/3 cup low sodium chicken broth
- 4 small green onion, sliced
- Place cauliflower, onion, garlic and thyme in a large pot with a vegetable steamer basket and two inches of water, and steam for 15 - 25 minutes until tender. Watch the pot to be sure the water doesn’t evaporate. You may need to add more.
- Preheat the oven to 350 degrees.
- In a large non-stick skillet add olive oil and heat over medium heat. Add chicken thighs and brown on one side for 5 minutes, turn and brown on the other side.
- Remove the pan to the oven and finish cooking chicken until no longer pink in the middle. Approximately 15 minutes depending on how thick your chicken thighs are.
- Remove the chicken from the oven and to a plate. Lightly cover with foil.
- Place the pan back on the stove over medium-high heat and add olives, capers, lemon juice and zest, and vegetable broth. Bring to a boil and allow the broth to slightly reduce for a minute or two. Add chicken back to pan to heat through.
- Remove cauliflower from the steamer basket to a bowl and using an immersion blender puree until smooth. If you don’t have a blender you can mash well with a fork.
- Serve with green onion.
Food energy: 278kcal
Weight Watchers Smart Points 6
Saturated fatty acids: 2.36g
Monounsaturated fatty acids: 5.64g
Polyunsaturated fatty acids: 1.86g
Total fat: 9.86g
Calories from fat: 88
Carbohydrate, by difference: 10.95g
Total dietary fiber: 3.76g
Total lipid (fat): 11.58g
Total sugars: 3.43g
Vitamin C: 64.37mg
Pantothenic acid: 2.90mg
Vitamin B6: 0.99mg
Folate, total: 75?g
Folic acid: --
Food folate: 75?g
Folate: 75?g dietary folate equivalents
Vitamin B12: 0.97?g
Vitamin A: 199IU
Vitamin A RAE: 18?g retinol activity equivalents
Vitamin E (alpha-tocopherol): 98.73mg
Vitamin D µg: 3?g
Vitamin D IU: --
Vitamin K (phylloquinone): 273.82?g
Percent refuse: --
FYI – There’s no need to stick with cauliflower, mashed parsnips make a particularly delicious side dish too!