Recipes · American · Main Courses
Chicken Piccata + Creamy Mashed Cauliflower
One serving has 537 kcal and 65 g protein, and at least a fifth of a woman's daily need of pyridoxine (180%), niacin (175%), vitamin C (125%), selenium (121%), phosphorus (101%) and pantothenic acid (96%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (569 g)
- Difficulty: Easy
- Diets: High protein, Low carb
- Contains: alcohol, celery, dairy, gluten, poultry, sulphite
Ingredients
- 227 g Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw
- 19 g Wheat flour, white, all-purpose, unenriched
- 80 g Soup, stock, chicken, home-prepared
- 5 g Wine, white
- 7 g Capers, canned
- 5 g Lemon juice, raw
- 9 g Butter, light
- 0.5 g Olive oil
- 1.5 g Spices, garlic powder
- 1.5 g Parsley, freeze-dried
- 0.75 g Spices, onion powder
- 170 g Cauliflower, raw
- 30 g Cheese, cottage, lowfat, 1% milkfat
- 5 g KRAFT BREAKSTONE'S Reduced Fat Sour Cream
- 5 g Cheese, parmesan, grated
- 2 g Garlic, raw
- 1 g Chives, freeze-dried
Method
- Microwave cauliflower for 5 minutes until soft. Sauté minced garlic in a pan with cooking spray.
- Blend garlic, cottage cheese, butter, and sour cream until smooth. Add cauliflower and blend again. Heat in a pot over low heat, season with salt, pepper, and dried chives.
- Season cutlets with salt & pepper. Mix flour with garlic & onion powder, then coat the chicken. Heat a pan with cooking spray, cook chicken for 2 minutes per side, then remove.
- In the same pan, add white wine, bone broth, butter, lemon juice, olive oil, and capers. Scrape up browned bits and simmer for 1–2 minutes. Plate the chicken, spoon sauce over, and serve with mashed cauliflower. Enjoy!
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 537 kcal | 25% |
| Carbohydrates | 31.9 g | |
| Water | 450 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 65.3 g | 136% |
| Tryptophan | 0.77 g | |
| Threonine | 2.7 g | |
| Isoleucine | 3 g | |
| Leucine | 5.1 g | |
| Lysine | 5.8 g | |
| Methionine | 1.6 g | |
| Cystine | 0.65 g | |
| Phenylalanine | 2.6 g | |
| Tyrosine | 2.3 g | |
| Valine | 3.3 g | |
| Histidine | 2.2 g | |
| Fat | 15.5 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 1.2 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 186 mg | |
| Calcium | 149 mg | 15% |
| Copper | 0.29 mg | 32% |
| Iron | 3.4 mg | 19% |
| Magnesium | 118 mg | 38% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 708 mg | 101% |
| Potassium | 1,591 mg | 34% |
| Selenium | 66.8 µg | 121% |
| Sodium | 696 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.72 mg | 65% |
| Niacin (vitamin B3) | 24.5 mg | 175% |
| Pantothenic acid (vitamin B5) | 4.8 mg | 96% |
| Pyridoxine (vitamin B6) | 2.3 mg | 180% |
| Folate (vitamin B9) | 138 µg | 35% |
| Cobalamin (vitamin B12) | 0.75 µg | 31% |
| Choline | 281 mg | 66% |
| Vitamin A | 114 µg | 16% |
| Vitamin C | 93.6 mg | 125% |
| Vitamin D (D2 + D3) | 3.3 IU | 1% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 29.1 µg | 32% |
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.
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