This Meal Prep Monday, I’m making Chicken Piccata (sauce was a bit wonky) with Garlic Whipped Cauliflower and Roasted Zucchini. This is a delicious recipe that holds up in the fridge very well, but I’d recommend 4-5 days max. It’s relatively low carb and high protein, while also being a filling meal and you can reuse the recipe by swapping out the sauce for other parts. Ingredients/directions/notes down below:
For the chicken:
Ingredients:
* 2 large lemons
* 6 boneless, skinless, chicken breasts, trimmed and pounded until 1/4 inch thick
* 1 pinch salt
* 1 pinch black pepper
* 1/2 cup flour
* 4 tablespoons olive oil
* 1 small shallot, minced (about 2 tablespoons)
* 1 cup low-sodium chicken broth
* 2 tablespoons capers, drained
* 3 tablespoons unsalted butter, softened
* 2 tablespoons fresh parsley, minced
* 6 servings couscous or angel hair pasta
Directions:
1. Cut one lemon in half lengthwise. Trim the ends from one half and cut across into thin slices about 1/8 inch thick; set aside. Juice the remaining half and whole lemon to obtain about 1/4 cup juice; set aside.
1. Season both sides of the chicken breasts generously with salt and pepper. Place flour into a shallow dish or pan. Coat each breast with flour, and shake to remove excess.
1. Heat 2 tablespoons of olive oil in a large, heavy-bottomed skillet over medium-high heat until hot, about 2 minutes. Cook half the batch in the skillet without moving them until lightly browned on the first side, 2 to 2 1/2 minutes. Turn and cook until the second side is lightly browned, 2 to 2 1/2 minutes longer. Transfer to a plate kept warm in the oven, or cover with aluminum foil. Add the remaining 2 tablespoons of oil to the skillet and heat until shimmering. Add remaining chicken pieces and repeat. Add cooked chicken to previous batch and keep warm in 200 degree oven.
1. Using the pan in which you cooked the chicken, sauté the shallots in the oil and browned bits remaining in the pan. Once shallots become translucent, add the chicken broth and lemon slices. Allow to cook until lemon slices are well-softened.
1. Add the capers and lemon juice, and allow to reduce to concentrate flavors. Remove pan from heat and swirl in the butter until it melts and thickens the sauce. Swirl in the parsley. Spoon over chicken and serve immediately over a bed of couscous or angel hair pasta.
For the Garlic Cauliflower:
Ingredients:
* 1 head cauliflower, cut into florets
* 1 tablespoon olive oil
* 1 clove garlic, smashed
* ¼ cup grated Parmesan cheese
* 1 tablespoon reduced-fat cream cheese
* ½ teaspoon kosher salt
* ⅛ teaspoon freshly ground black pepper
Directions:
1. Preheat the oven to 350F.
2. Place cauliflower and garlic on a sheet pan. Coat with olive oil and salt. Bake at 350F for 10-20 minutes or until a nice color forms.
3. Transfer 1/2 of the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in cooked garlic, Parmesan cheese, cream cheese, salt, and black pepper.
Notes:
* Greek Yogurt works very well as a substitute for cream cheese
* Adding milk and butter will help make it creamier, but texture will not be 1:1 with potatoes
* Roast the zucchini at 350F for 20 minutes after the cauliflower (or at the same time)
Chicken picata meal prep with garlic whipped cauliflower and roasted zucchini First Slice up your lemons this will be for the sauce next prep your zucchini I went with a fairly small dice after that pound out your chicken breasts until they’re 1/4 in to a/ an inch thick next
Get those on wire racks and make sure to season very well with salt and pepper 350° F roast your cauliflower for 10 minutes then heat 2 tbspoon of olive oil in a pan and add your chicken breast breaded with some flour once you get it nice and golden brown on one side flip
That over while that happens pull your cauliflower and put it into a food processor garlic blend that up go in with your Greek Yogurt Parmesan cheese pepper and butter blend that up add milk if you want it a little smooth finally de glaze the pan with your chicken in
With your lemon slices Follow by Capers and strain cauliflower goes in spread that around to create a nice bed then add your chicken breast followed by that Rose zucchini