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Oven Fried Chicken with Cauliflower Mash and Sauteed Mushrooms 
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Recipe ID: 225

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Preparation Time in Minutes 15
Cooking Time in Minutes 45

This recipe is nothing short of deliciousness. I did  an oven frying method on this chicken that made the skin taste fried but is baked. Topped with the cauliflower mash and sauteed mushrooms, it felt like we were not even on a diet. This is what you will need:


Four bone in chicken breasts with skin on

Two cups sliced mushrooms

Four cups cauliflower

1/4 cup plain Greek yogurt

1/4 cup almond milk 

1/2 tbsp kosher salt

1 tsp black pepper

1 tsp garlic powder

1 tsp smoked paprika

1/2 tbsp aluminum free baking powder

1/2 tbsp minced garlic

salt and pepper to taste


In a boiler, simmer the cauliflower until the cauliflower is tender. Drain. Set to the side.Take your bone in chicken breasts and debone them with skin still intact.This will give you tenderloins for stir fry and bones for chicken broth. If you don't know how to debone a chicken breast, I have a video attached to this recipe (but leave skin on!) : 


Mix together kosher salt, black pepper, garlic powder, paprika and baking powder into a bowl. The aluminum free baking powder is what is going to crisp up your chicken skin. Thoroughly coat your breasts with the mixture till all is covered.


Preheat your oven to 400 degrees. Place chicken in a cast iron skillet or other oven safe pan, skin up. The total cooking time for the chicken should be about 35 minutes. Tip: Turn the chicken over once during the cooking process and let the fat coat the skin side. Then turn the chicken back skin side up. 


While the chicken is cooking prepare your cauliflower mash. Place your mash back on the stove and turn on medium heat. Mix in garlic and saute for a minute or two. Add a little olive oil if you feel its too try. Add Greek yogurt and almond milk. Simmer for about five minutes. Take a hand blender and emulsify all ingredients.  Salt and pepper to taste. 


During the last minute I turned the oven on broil and broiled the chicken to make a little more crispy. 


I took a saute pan and did a quick saute of mushrooms with salt and pepper. 


 It was delicious! The skin was great, the flavor was great, and I didn't feel as guilty eating it.

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