Baked Fried Chicken With Cauliflower Mash

FOODISTA
26Ingredients
45Minutes
420Calories

Ingredients

US|METRIC
  • 1 1/2 cups buttermilk
  • 3 tablespoons Dijon mustard
  • 2 tablespoons fresh lemon juice
  • 2 garlic cloves (pressed)
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • salt
  • pepper
  • 2 pounds boneless skinless chicken breast
  • 1 1/2 cups whole wheat panko
  • 1/2 cup grated Parmesan cheese
  • 6 tablespoons flour
  • 1 tablespoon thyme (minced)
  • 2 teaspoons lemon peel
  • 1 1/2 teaspoons dry mustard
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • salt
  • pepper
  • olive oil spray (like PAM)
  • 2 heads cauliflower
  • 1/4 cup buttermilk
  • 1/4 cup low-fat sour cream
  • 1/4 cup low fat ricotta
  • salt
  • pepper
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    Directions

    1. Mix breading ingredients large bowl. Place wire rack on baking sheets. Remove chicken breast from bowl and place in coating mixture. Transfer to rack. Repeat with remaining chicken breasts.- Place chicken breasts on rack and spray with olive oil .
    2. Bake chicken 20 minutes or until coating is browned and instant-read thermometer registers 155°F.
    3. Cut up cauliflower in small pieces.
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    NutritionView More

    420Calories
    Sodium35% DV840mg
    Fat22% DV14g
    Protein92% DV47g
    Carbs10% DV30g
    Fiber28% DV7g
    Calories420Calories from Fat130
    % DAILY VALUE
    Total Fat14g22%
    Saturated Fat6g30%
    Trans Fat
    Cholesterol120mg40%
    Sodium840mg35%
    Potassium1450mg41%
    Protein47g92%
    Calories from Fat130
    % DAILY VALUE
    Total Carbohydrate30g10%
    Dietary Fiber7g28%
    Sugars9g18%
    Vitamin A15%
    Vitamin C170%
    Calcium30%
    Iron15%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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