Baked Panko Chicken (w/ a Greek yogurt bleu cheese) and Mashed Buffalo Cauliflower 

Wait…am I eating “healthy”??  Well kinda of..our household has been craving some crispy, drippy, Friday-night, spicy, buffalo wings….but I wondered if I could make a MEAL out of those flavors?!  Something to sustain us all.  Perhaps a healthier version at that!  Could I??

After a bit of strategic thought and planning, I am pretty sure that I achieved a great balance of texture & flavor considering my whole family was happy AND full after this recipe!!  Full?!?  Off of baked chicken and mock potatoes?..Happy momma right here!…we even had leftovers, sincerely!

*If you do not care for blue cheese, than purely omit or add in a packet of ranch seasoning to the Panko crumbs.

*If you do not like buffalo wing sauce, than purely omit and leave the cauliflower with just the beginning ingredients.  That’s how I served it to my toddlers before I added the wing sauce for my hubby & I.

The Starting Lineup

  • 2 thick chicken breasts, butterflied into 2 each (4 total)
  • 1 cup Japanese Panko bread crumbs
  • 1/2 cup parmesan cheese, grated
  • 2 Tbsp dijon mustard
  • 1 whole cauliflower
  • 3/4 cup parmesan cheese, grated
  • 2 Tbsp unsalted butter
  • 4oz reduced-fat cream cheese 
  • 1 tsp garlic, minced
  • 1 cup Greek yogurt
  • 2 Tbsp+ Bleu cheese crumbles
  • Non-stick spray
  • Kosher salt and fresh ground pepper 
  • Pinch of cayenne pepper
  • Green onions, sliced (garnish, optional)  

Preheat the oven to 450 degrees, while also preparing a baking sheet & rack sprayed with non-stick spray.

Next, in two seperate shallow dishes, combine first the mustard, salt, pepper & cayenne.  In the second dish, combine the Panko and the 1/2 cup of parmesan cheese. 

 Evenly dredge the filet’d chicken breasts into the mustard and spices (each side) followed immediately with the Panko-parmesan mix.  Press the coating into the poultry.  Once dredged, place the coated chicken onto the wire rack that is set over the baking sheet. 

     Ok, that chicken can sit for just a second now…So let us bring a pot of water (with a pinch of salt) up to a low boil.  Meanwhile, roughly cut the cauliflower, rinse and carefully place into the boiling water.  *Allow to boil till fork tender, about 10 minutes. Drain.  Also, once your water starts to boil, put that dredged chicken into the oven!  *The chicken will bake for 15-20 minutes. 

  

  The cauliflower is now cooked tender and drained…*Up to you, this can be “mashed” with a potato masher, blender, food processor or immersion blender.  Add the cooked cauliflower to your respected source (..or not, if using an immersion blender like myself).  Then add the butter, cream cheese, garlic, pinch of salt & pepper and the buffalo wing sauce (if using it).  Purée till smooth!!!  *Word to the wise, IF you’re using the wing sauce, and I suggest you do, still TRY a bite of these without.  Shockingly good!!   Both my boys were convinced they were mashed ‘taters and they’re about guilt-free!! S-N-E-A-K-Y! 😉 

     Now that your mock buffalo potatoes are done, the chicken should be as well!! Remove from the oven and allow to rest for 5 minutes (*yes, you may be multitasking..not sorry).

While the chicken is resting you can quickly make a simple sauce.  Mix 1 cup of Greek yogurt with 2 Tbsp+ of Bleu cheese crumbles and a pinch of pepper.  Stir, mash, stir.  *This can also be made in advance, wrapped up, and set in fridge till din-din time. 

 By now I am guessing that you’re on a roll and ..well..everything is done!!!

Plate this healthier mock chicken wing meal with a hefty spoonful of puréed buffalo cauliflower underneath a crispy Panko fried chicken breast.  Top it off with a drizzle of Bleu cheese sauce and a few scallions!  Enjoy!!….and don’t feel guilty! 😉 

  

2 Comments

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: