Braised Chicken with Spinach and Cauliflower Mash

Shankar Krishnamurthy

Chef

3 min read

Ease

5

Approx. Cost

INR 305

Serves

2

Cooking Time

45 Mins

Ingredients list

Braised Chicken
  • Sweet potato (boiled & mashed) : 1 (medium)
  • Chicken breast (Boneless): 1
  • Vegetable oil: 1 tsp
  • Onion (chopped): 1tbsp
  • Spring onion (chopped): 1
  • Garlic cloves (peeled): 1
  • Tomato (chopped): 1 (medium)
  • Tomato paste: 1 tsp
  • Chicken stock: ½ cup
  • Fresh rosemary: 1 sprig
  • Bay leaf: 1
  • Salt and Black pepper according to taste
Spinach and Cauliflower Mash
  • Cauliflower florets: 1cup
  • Vegetable oil: 1 tbsp
  • Onion (chopped): 1tbsp
  • Garlic (chopped): ½ tsp
  • Fresh spinach (shredded & blanched): 100gms
  • Vegetable oil: 2 tbsp
  • Salt and pepper to taste

Preparation


Step 1 :

In a pot, boil and cook the cauliflower florets.

Step 2 :

In a heated pan, add oil and sauté garlic and onion till they turn golden brown.

Step 3 :

Now add the boiled cauliflower florets to the pan. Sauté and let the mixture cool.

Step 4:

Make a fine thick puree of the mixture and keep it aside.

Step 5:
Now add shredded spinach to the cauliflower puree and mix well.
Season to taste

Method for Braised Chicken

Step 1:
In a sauce pan, heat oil and sear the chicken breast for 3 minutes on each side, until it’s nice and brown and then keep aside.
Step 2:
In the same pan add onion and sauté until golden brown. Now add chopped tomatoes and cook until they are soft.
Step 3:
Now add tomato paste, bay leaf and chicken stock. Cook for 4-5 minutes.
Step 4:
Add the chicken to the pan and season with salt.
Step 5:
Add the rosemary to the dish and cook for another 3-4 minutes, until the chicken is well cooked and tender.
Step 6:
Set it on a plate over the spinach and cauliflower mash.

Wellness advice from qualified experts

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Braised Chicken

with cauliflower mash is a high protein recipe with low carbohydrates fit for everyone looking to lose weight or build muscle.

Chicken breast is lean meat that contains more protein and less amount of fat. Chicken is also a rich source of phosphorous and calcium that helps in bone health.

Promotes heart health- Vitamin B6 plays an essential role in lowering the homocysteine levels linked to heart attacks. It is an excellent source of niacin that helps lower cholesterol.

Boosts immunity: The chicken soup has been a remedy to cure common colds and respiratory infections. It is even more important to consume high protein foods during pre covid and post covid recoveries alike.

Reduces PMS (Pre menstrual symptoms)-The presence of magnesium helps soothe the mood swings caused during that time of the month.

Lowers stress: Chicken has tryptophan and Vitamin B5 both of which have a calming effect on UR body.

Cauliflower is a low calorie vegetable with high fibre and innumerable health benefits.
It supports heart health as it contains an antioxidant called sulforaphane that reduces inflammatory damage to the heart. It prevents hypertension and atherosclerosis.

It supports healthy brain function and improves UR mood, memory and recall. Since it contains sulphur-rich compounds, it enhances immunity.

This dish also contains spinach that is a superfood and has a lot of nutrients with low calories. Consuming spinach, improves blood glucose levels in those with diabetes , lowers the risk of cancer and improves bone health as well as supplying good amount of vitamins and minerals needed for UR health.

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