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RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

Budget Chicken Meal Prep

Spice crusted chicken breasts with a dairy free mushrom sauce and served with caulifower & broccoli mash.

This recipe is , , with main ingredient

Creamy Mushroom Chicken & Veggie Mash

Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 5 meals
Author: Bobby Parrish
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Ingredients

For the chicken:

  • 5 thin boneless & skinless chicken breasts
  • 1 teaspoon each fennel garlic, & onion powder
  • 10 ounces cremini mushrooms sliced
  • ½ cup low sodium chicken broth
  • ½ cup light coconut milk
  • Kosher salt
  • Fresh cracked pepper
  • Olive oil

For the mash:

  • 1 large head of cauliflower
  • 12 ounces broccoli florets
  • 4 cloves garlic peeled
  • ¼ cup grated parmesan or pecorino romano cheese
  • Kosher salt
  • Fresh cracked pepper

Instructions

  1. Cook’s Note: You can either pound your chicken breasts thin or ask the person behind the meat counter at the grocery store to do it for you.
  2. Bring a medium size pot of water to a boil for the veggies.
  3. Meanwhile, make the spice rub by combining the fennel, garlic, and onion powder in a small bowl, mix well. Season both sides of the chicken with a generous pinch of the salt and all the spice rub. Let sit at room temperature for 20-30 minutes.
  4. Cut the cauliflower into large bite size florets. Season the boiling water with 1 teaspoon of salt and boil the cauliflower florets along with the garlic for 8-12 minutes, or until you can mash the cauliflower with a fork. Make sure not to over-boil the cauliflower, as it will get too watery and ruin the mash. Save the boiling water, strain the cauliflower and garlic, and place in a blender. Add the broccoli florets to the boiling water along with another pinch of salt and cook for 5-7 minutes, or until tender.
  5. To finish the cauliflower mash, add 3 tablespoons of grated cheese, ¼ teaspoon of salt, and a few cracks of pepper to the blender with the cauliflower. Blend until smooth and creamy and check for seasoning, you may need more salt.
  6. Drain the broccoli and run under cold water for 30 seconds to stop the cooking process. Drain very well and then chop the broccoli to the consistency you desire. Add the chopped broccoli to the cauliflower mash along with 1 tablespoon of grated cheese, mix well. Check for seasoning and set aside.
  7. For the chicken, pre-heat a large non-stick or cast iron pan over medium-high heat for 2 minutes. Add 2 teaspoons of oil and wait 30 seconds to add the chicken to the pan. If your pan is not big enough you will have to cook the chicken in two batches. Cook for 3-4 minutes or until the crust has a nice golden brown color, flip and cook 2 minutes and remove from the pan. The chicken is still raw in the middle at this point. Add 1 teaspoon of oil to the pan along with the sliced mushrooms. Cook for over medium heat 10-12 minutes or until the mushrooms have wilted and have a nice golden color, add ¼ teaspoon salt and a couple cracks of pepper. Add the coconut milk, chicken broth and stir well. Cook for 10-12 minutes or until the sauce has reduced by half. Check for seasoning, you will most likely need a pinch of salt and some pepper. Place the chicken back in the pan and cook for 4 minutes, or until the chicken is cooked through.
  8. Serve the chicken with some mushroom sauce and veggie mash, enjoy! Everything will keep in the fridge for 5 days, the only item you can freeze is the chicken and sauce, it will keep for 2-3 months in the freezer. When time to reheat everything, heat in a 400 degree F oven covered with tin foil for 10-12 minutes. If using the microwave, cover the container with a wet paper towel and make sure not to heat too high or too long, otherwise the meat will dry out.

Recipe Notes

Macros:
352 calories per meal
11 grams of fat per meal
12 grams of carbs per meal
51 grams of protein per meal
4.4 grams of fiber per meal

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