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Day 5 Dinner: Roasted Herb & Garlic Chicken + Mashed Cauliflower

Prep Time:

10 minutes

Cook Time:

1 hour 10 minutes

Serves:

1

Level:

Intermediate

About the Recipe

A flavorful, tender roasted whole chicken infused with garlic and herbs, paired with creamy mashed cauliflower blended with butter. This nutrient-dense, protein-packed dinner is perfect for staying full while keeping carbs low.

Ingredients

Roasted Chicken:

  • 1 small whole chicken (2-3 lbs, pasture-raised if possible)

  • 2 tablespoons butter, softened (for basting)

  • 2 garlic cloves, minced

  • 1 teaspoon dried thyme

  • 1 teaspoon dried rosemary

  • 1 teaspoon sea salt

  • ½ teaspoon freshly ground black pepper

  • ½ teaspoon smoked paprika (optional for extra flavor)


Mashed Cauliflower:

  • 1 cup cauliflower florets (fresh or frozen)

  • 1 tablespoon butter (grass-fed preferred)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

Preparation

Prepare the Chicken:

  1. Preheat Oven: Preheat the oven to 400°F (200°C). Line a baking dish or roasting pan with parchment paper for easier cleanup.

  2. Mix Herb Butter: In a small bowl, combine softened butter, minced garlic, thyme, rosemary, sea salt, black pepper, and smoked paprika (if using).

  3. Prep the Chicken:

    • Pat the chicken dry with paper towels to ensure crispy skin.

    • Rub the herb butter mixture all over the chicken, including under the skin for maximum flavor.

  4. Tie the Legs (Optional): Tie the legs together with kitchen twine for even cooking, if desired.


Roast the Chicken:

  1. Place Chicken in Pan: Place the chicken breast-side up in the prepared baking dish.

  2. Roast:

    • Roast for 1 hour, basting with melted butter or pan juices halfway through.

    • Check for doneness by inserting a meat thermometer into the thickest part of the thigh. It should read 165°F (74°C).

  3. Rest the Chicken: Remove from the oven and let the chicken rest for 5-10 minutes before carving.


Prepare the Mashed Cauliflower:

  1. Steam the Cauliflower:

    • Bring 1 inch of water to a boil in a pot. Add cauliflower florets to a steamer basket, cover, and steam for 5-6 minutes until fork-tender.

    • If using frozen cauliflower, steam for 8-10 minutes until tender.

  2. Mash with Butter: Transfer cauliflower to a food processor or mash by hand. Add butter, sea salt, and black pepper. Blend until smooth and creamy.

  3. Adjust Seasoning: Taste and adjust seasoning as needed.


Assemble & Serve:

  1. Plate Chicken & Cauliflower: Carve the roasted chicken and plate with a generous serving of mashed cauliflower.

  2. Optional Garnish: Garnish with fresh herbs, such as parsley or thyme, for added color and flavor.


Ways to Make it Budget Friendly:

  • Buy Whole Chickens in Bulk: Whole chickens are often more affordable than buying individual cuts. Purchase in bulk and freeze extras for future meals.

  • Save Chicken Bones for Broth: Save the bones to make a nutrient-dense bone broth that can be used in soups, sauces, or sipping.

  • Use Frozen Cauliflower: Frozen cauliflower is usually cheaper and works just as well when steamed and mashed.

  • Stretch Leftovers for Future Meals: Leftover chicken can be shredded for salads, soups, or quick lunches.

  • Render Chicken Fat (Schmaltz): Save the rendered fat from roasting and use it as a cooking fat for vegetables or future meals.

  • Use Herb Stems for Extra Flavor: Don’t throw away herb stems—add them to the pan while roasting for enhanced flavor.


Simple Flavor Boost Options (Optional):

  • Lemon & Garlic Drizzle: Squeeze fresh lemon juice over the roasted chicken and drizzle with garlic-infused olive oil for added brightness.

  • Parmesan Crumble: Sprinkle grated Parmesan over the mashed cauliflower for extra richness.

  • Chili Flakes & Paprika: Add a pinch of chili flakes and smoked paprika to the cauliflower for warmth and depth.

  • Herb Butter Finish: Melt extra butter with fresh herbs and drizzle over the chicken just before serving.

  • Balsamic Reduction Glaze: Drizzle a small amount of sugar-free balsamic reduction over the chicken for a tangy contrast.

  • Roasted Garlic Mash: Add a few roasted garlic cloves to the cauliflower for a more robust, nutty flavor.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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