Recipes · French · Main Courses

Pan-Seared Chicken Thighs with Cauliflower Puree

One serving has 750 kcal and 42 g protein, and at least a fifth of a woman's daily need of vitamin C (138%), vitamin K (137%), selenium (68%), niacin (68%), phosphorus (64%) and pyridoxine (56%). Ready in 45 minutes.

• Preparation: 15 min
• Cooking: 30 min
• Makes: 1 serving (428 g)
• Difficulty: Easy
• Diets: Gluten-free, High protein, Ketogenic (Keto), Low carb, Halal, Kosher
• Contains: dairy, poultry

Ingredients

• 150 g Chicken, broiler, rotisserie, BBQ, thigh, meat only
• 15 g Olive oil
• 1 g Salt, table
• 1 g Spices, pepper, black
• 2 g Spices, paprika
• 3 g Garlic, raw
• 200 g Cauliflower, raw
• 15 g Butter, NFS
• 1 g Spices, turmeric, ground
• 30 g Cream, heavy
• 5 g Olive oil
• 5 g Parsley, fresh

Method

1. Pat the chicken thighs dry with paper towels. This ensures the skin gets crispy during cooking. Season both sides of the chicken thighs generously with salt, pepper, and your preferred seasonings, like paprika or rosemary.
2. Heat olive oil in a large skillet over medium-high heat. Once the oil is hot, add the minced garlic and sauté for 30 seconds until fragrant. Place the chicken thighs skin-side down in the skillet. Let them sear undisturbed for 5-7 minutes or until the skin is golden and crispy. Avoid flipping too early for the best texture. Flip the chicken thighs and cook the other side for an additional 5-7 minutes or until the internal temperature reaches 75°C (165°F). Remove the chicken from the skillet and set aside to rest.
3. Wash and cut the cauliflower into small florets. Bring a pot of water to a boil and blanch the cauliflower for 7-10 minutes or until fork-tender. Drain thoroughly. Transfer the cooked cauliflower to a blender or food processor. Add butter, a pinch of salt, pepper, and optional turmeric for flavor and a pop of color. Blend until smooth and creamy. If you prefer a looser consistency, add a splash of cream or milk while blending. Taste and adjust seasoning as needed.
4. On a serving plate, spread a generous portion of cauliflower purée as the base. Place a seared chicken thigh on top of the puree.
5. Drizzle a small amount of olive oil or a dollop of crème fraîche over the chicken for added richness. Sprinkle finely chopped fresh herbs like parsley or chives for garnish. Serve immediately while warm.
6. Chef's Tips Crispy Chicken Skin: Ensure the chicken skin is dry before cooking. Avoid overcrowding the skillet, as this traps steam and prevents crisping. Purée Consistency: For ultra-smooth purée, blend the cauliflower while it’s still hot. Adding a splash of milk or cream can help achieve a velvety texture. Seasonings: Experiment with seasonings like thyme, smoked paprika, or rosemary to enhance the flavor of the chicken. Presentation: Using a piping bag or spoon to plate the purée neatly can make the dish look more professional.

Nutrition per serving

Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.

Climate footprint

1.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.

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