Honey, Dijon and Pecan Crusted Chicken with Cauliflower Bacon “Mashed Potatoes”
*Primal *Gluten free *Low Carb *Grain-free
Fall is a time that makes us all crave something warm and comforting. But we don’t want to throw our healthy way of eating out the window in favor of big sweaters and au gratin potatoes…well sometimes we do. But for the rest of the time, when we want to have our comfort food and fit in our skinny jeans too, this recipe for pecan crusted chicken breast and cauliflower mashed potatoes should come in handy. It is a recipe that is bursting with flavor. The pecans toast in the oven, lending more depth and texture to the sweet and zingy flavors hiding underneath. The cauliflower mashed potatoes are creamy and have a smoky flavor from the bacon while staying lower in carbs and fat than typical mashed potatoes. I hope these dishes will become a fall favorite for you this year as they have for me and my family!
4 Chicken breasts
1 cup chopped pecans
2 Tbsp Honey
1/2 cup Dijon mustard
1 tsp garlic powder
1 tsp onion powder
1 Tbsp Italian seasoning (basil, oregano, rosemary)
Red pepper flakes to taste
For “Cauliflower Mashed Potatoes”:
1 head cauliflower steamed
2 strips if bacon cooked and crumbled
2/3 cup chopped Red onion
1/2 cup Greek yogurt
2 Tbsp Kerry gold butter, or other quality grassfed butter
Sea salt to taste
Preheat oven to 350
. Steam cauliflower 25 minutes
. Began cooking bacon and set aside
. Cook red onion in left over bacon fat until browned and soft
. While cauliflower is steaming, chop pecans in a food professor and in a bowl add the chopper pecans, garlic, onion powder and Italian seasonings.
. In a separate bowl combine honey and Dijon mustard. Stir well.
. Take each chicken breast and coat in honey Dijon mixture and then in the nut mixture.
. Set onto a greased cookie sheet or parchment paper lined cookie sheet.
. Bake in oven for 35-40 minutes
. When cauliflower is cooked, use a potato masher to mash until smooth and no chunks are left.
. Once mashed, add butter and Greek yogurt and stir
. Next add bacon and onions. Stir again and salt to taste.
Cauliflower mash makes approximately 4- 1 cup servings.
Honey Dijon Chicken Macro Breakdown- per chicken breast
350 Kcal
21g Fat
13g Carbs
30g Protein
Cauliflower Mash Macro Breakdown- per 1 cup serving
146 Kcal
9g Fat
10g Carbs
8g Protein
