Roasted Cauliflower and Chicken Paillard with Caper Vinaigrette - 12.9g Carbs, 6.1g Fiber, 5.7g Sugar
From: www.huffingtonpost.com - Provided by: Shelley Wiseman
Capers have an assertive tang that is both salty and acidic. Coupled with lemon juice and basil or parsley in a vinaigrette, they dress up the mild flavor of cauliflower and chicken to create a richly seasoned main course.
Servings: 4
1 2 lb cauliflower, cut from top to bottom, including core, into 3/4-inch-thick slices, like cross-sections
1/2 cup extra-virgin olive oil, divided
2 Tbsp lemon juice
3 Tbsp capers, drained, rinsed and coarsely chopped
4 6-oz boneless, skinless chicken breast halves, tenderloin removed
1/4 cup chopped basil or parsley
1/2 tsp salt
1/2 tsp pepper
Preheat oven to 450 degrees F with racks in upper and lower thirds.
Oil a four sided baking sheet with 2 tablespoons olive oil. Put cauliflower slices on oil, then turn to coat both sides. Sprinkle cauliflower with salt and pepper to taste. Roast cauliflower in top third of oven until tender and golden on edges, about 30 minutes.
Meanwhile, combine lemon, capers, 1/2 teaspoon salt, and 1/2 teaspoon black pepper, in a small bowl, then whisk in 1/4 cup olive oil.
Put chicken breasts between 2 sheets of plastic wrap and pound with flat side of a meat pounder until about 1/4-inch thick.
Oil another four sides baking sheet with remaining 2 tablespoons olive oil. Turn chicken paillards in oil and season with about 1/2 teaspoon salt and pepper total. When cauliflower is almost tender (after about 20 minutes), put chicken in bottom third of oven and bake until just cooked through, about 8 minutes, and cauliflower is golden on edges.
Arrange chicken over cauliflower, stir basil or parsley into vinaigrette and spoon over chicken.
Variations: Try the same vinaigrette with white wine vinegar and dill instead of lemon and basil or parsley.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 443 g
Nutrition per Serving: 601 Calories, 344 Calories from Fat, 38.2g Total Fat, 7.2g Saturated Fat, 151mg Cholesterol, 700mg Sodium, 12.9g Total Carbs, 6.1g Dietary Fiber, 5.7g Sugars, 54.1g Protein
Vitamin A 9% - Vitamin C 190% - Calcium 9% - Iron 19%
Nutrition Grade: B
Good points:
High in niacin
High in selenium
High in vitamin B6
Very high in vitamin C
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment