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