Rosemary Lemon Chicken with Cauliflower Mash

Rosemary Lemon Chicken with Cauliflower Mash

Rosemary lemon chicken with cauliflower mash is pure comfort food! This tasty recipe is will please even the pickiest palate.  Serve the chicken with the mashed cauliflower, freshly steamed veggies or over a salad for a quick and easy, low-carb, low-calorie meal.

Serves 4  (Serving size: 4-oz grilled chicken and 1⁄2 cup mashed cauliflower)


Rosemary Grilled Chicken:

  • 1 lb. chicken tenders
  • 1 tbsp. olive oil
  • 1 tbsp. fresh rosemary, minced
  • Juice from 1 lemon
  • 1 garlic clove, minced
  • 1 tsp. salt and pepper

Cauliflower Mash:

  • 1 large head of cauliflower, cut into florets
  • 1⁄2 cup light whipped cream cheese
  • 1 tsp. salt and pepper
  • 1⁄4 cup grated Parmesan cheese


Preheat oven to 400 degrees.  In a large bowl or plastic bag, mix together the chicken tender and marinade ingredients.  Toss until well combined and chicken is evenly coated.  Allow to sit for at least 30 minutes.

On a lightly oiled baking sheet, arrange chicken in one layer.  Roast for about 15-17 minutes or until internal temperature reaches 165 degrees.

While chicken roasts, steam the cauliflower for about 7 minutes or until falling apart when pierced with a fork. Drain well – you want as much water as possible to be gone.

Return cauliflower to pot and mash with potato masher or fork until each floret is completely smashed and broken down.

Add in cream cheese and Parmesan cheese – mix until all the cheeses are completely melted in. Cook for about 5 minutes on medium-low heat – this helps evaporate any leftover water from the steaming process.

Taste and add the salt and pepper as needed. Serve warm with roasted chicken.

Nutrition Facts Per Serving : Calories 250, Fat 8 g, Carbs 9 g, Fiber 3.5 g, Protein 31 g    #ketogenic #lowcarb

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