Day 4 Dinner: Baked Chicken Thighs + Mashed Cauliflower & Butter
Prep Time:
5 minutes
Cook Time:
35-40 minutes
Serves:
1
Level:
Beginner
About the Recipe
Juicy, flavorful baked chicken thighs seasoned with paprika and garlic powder, served alongside creamy mashed cauliflower with butter. This low-carb dinner is satisfying, easy to prepare, and packed with healthy fats and nutrients.
Ingredients
Baked Chicken Thighs:
2 bone-in, skin-on chicken thighs (about 6-8 oz total)
1 tablespoon olive oil or melted butter
1 teaspoon paprika (smoked or regular)
½ teaspoon garlic powder
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Mashed Cauliflower:
1 cup cauliflower florets (fresh or frozen)
1 tablespoon butter (grass-fed preferred)
¼ teaspoon sea salt
¼ teaspoon garlic powder (optional for added depth)
1 tablespoon grated Parmesan cheese (optional for extra creaminess)
Preparation
Prepare the Chicken Thighs:
Preheat the Oven:
Preheat the oven to 400°F (200°C).
Line a baking sheet with parchment paper or foil for easy cleanup.
Season the Chicken:
Pat the chicken thighs dry with paper towels.
Rub olive oil or melted butter over the chicken thighs to help the seasonings stick.
In a small bowl, mix the paprika, garlic powder, sea salt, and black pepper.
Sprinkle the spice mixture evenly over both sides of the chicken thighs.
Arrange on Baking Sheet:
Place the chicken thighs skin-side up on the prepared baking sheet.
Bake the Chicken:
Bake for 35-40 minutes until the skin is crispy and the internal temperature reaches 165°F (74°C).
For extra crispiness, broil the chicken for 2-3 minutes at the end of cooking.
Prepare the Mashed Cauliflower:
Steam the Cauliflower:
Stovetop Option: Add the cauliflower florets to a pot with 1 inch of water. Cover and steam over medium heat for 5-6 minutes until tender.
Microwave Option: Place the cauliflower in a microwave-safe dish with 2 tablespoons of water. Cover and microwave for 4-5 minutes until fork-tender.
Drain and Blend:
Drain any excess water from the cauliflower.
Transfer the steamed cauliflower to a blender or food processor.
Add Butter and Seasoning:
Add 1 tablespoon of butter, sea salt, and garlic powder (if using).
Blend until smooth and creamy.
Optional Parmesan Addition:
For extra richness, add 1 tablespoon of grated Parmesan cheese before blending.
Adjust Consistency:
If the mash is too thick, add 1 tablespoon of warm broth or cream to reach your desired texture.
Assemble and Serve:
Plate the Chicken and Cauliflower:
Transfer the baked chicken thighs to a plate.
Add the creamy mashed cauliflower on the side.
Optional Garnish:
Garnish with fresh parsley or chives for added color and flavor.
Tips to Make It Even Easier:
Use Frozen Cauliflower for Convenience: Save time by using frozen cauliflower florets. They steam quickly and blend easily.
Pre-Season Chicken: Season the chicken thighs the night before and store them in the fridge for quick prep.
Air Fry for Faster Cooking: Air fry the chicken thighs at 375°F for 20-25 minutes for crispy skin and juicy meat.
Batch Cook Cauliflower Mash: Make extra mashed cauliflower and store in the fridge for up to 3 days. Reheat for a quick side dish.
Use an Immersion Blender: Blend the cauliflower directly in the pot with an immersion blender to reduce cleanup.
Quick and Simple Flavor Boost Options (Optional):
Garlic Herb Butter Drizzle: Melt butter with garlic and fresh herbs and drizzle over the mashed cauliflower.
Parmesan Crust on Chicken: Sprinkle grated Parmesan over the chicken thighs during the last 5 minutes of baking for a crispy, cheesy crust.
Chili Flakes for Heat: Add crushed red pepper flakes to the chicken seasoning for a spicy twist.
Lemon Zest on Cauliflower: Grate fresh lemon zest over the mashed cauliflower for a bright, tangy finish.
Smoked Paprika for Depth: Add smoked paprika to the cauliflower for a rich, smoky flavor.
Crispy Bacon Crumble: Top the mashed cauliflower with crumbled crispy bacon for added texture and smokiness.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society