Pan-seared chicken breast with mustard sauce & cauliflower mash

This quick pan-seared chicken breast with mustard sauce is as easy as one, two, three. The basil and tarragon seasoning compliment the Dijon mustard to give your chicken breast a distinct flavour. Combine that with the cauliflower mash and you’ve got yourself a delicious low-carb meal that doesn’t take forever to prepare. Here’s how to do it.

Serves 4


  • 200ml cup chicken stock
  • 2 x Tbsp dry white wine
  • 2 x tsp Dijon mustard
  • 1/4 tsp dried basil
  • 1/8 tsp dried tarragon
  • 4 boneless, skinless, chicken breasts
  • 1 medium head cauliflower
  • Salt and pepper to taste
  • 100ml milk
  • 100g grated parmesan


  1. In a small bowl, combine the chicken stock, wine, Dijon mustard, basil, tarragon and pepper. Set aside.
  2. Add a touch of olive oil to a pan and heat over medium-high heat.
  3. Add the chicken to the pan.
  4. Sprinkle lightly with salt and pepper and cook for about 2 to 3 minutes on each side, or until lightly browned.
  5. Remove the pan from the heat and add the seasoned stock and wine mixture.
  6. Heat the pan to bring the stock to a boil, then reduce heat to low, cover and simmer for about 5 minutes, or until chicken is tender and cooked through.
  7. Remove the chicken to a warm serving platter, set to one side and keep warm, but keep the juices.
  8. In the meantime break the cauliflower up into florets, or just chop up the head into pieces. Microwave or steam until it’s tender.
  9. Place cauliflower in a food processor and blend until smooth and creamy; season with salt and pepper and milk if it is too thick.
  10. Boil the remaining pan juices for about 1 minute to reduce to about 1/4 cup.
  11. Slice the chicken and pour the reduced juices over the pieces.
  12. Serve the chicken breast with mustard sauce along with the mashed cauliflower and enjoy.
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