Basil and Garlic Chicken in a Cauliflower Cream Sauce

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Interested in a healthy version of a Creamy Garlic chicken? Try this recipe that replaces heavy cream and butter with ... YES, pureed cauliflower! With all the garlic and herbs flavoring the sauce, I guarantee you will not miss the heavy cream. This dish is delicious on it's own, but even better paired with some pasta and grated parmesan to mop up all that sauce.

Here's how to make it:


Simmer cauliflower florets until tender (~10-15 min)

Cool slightly before placing in food processor along with cooking water

Process until smooth

Marinate chicken with salt, pepper, dried oregano

Brown chicken on both sides

Drain fat. Add garlic and sauté til fragrant

Add the milk, cornstarch and cauliflower

Mix and heat gently to form sauce

Add back in the chicken and simmer for 20 min until cooked through

Chop fresh basil

Add basil to pan

Mix and enjoy with pasta!

Yields 5 servings

Ingredients:

  • 8-9 chicken thighs or drumsticks (~4 lbs; pictured above I used 4 thighs, 4 drums, & 4 drumettes)
  • 2 t salt
  • ½ t black pepper
  • 1 t dried oregano
  • ½ t dried granulated garlic
  • ½c packed basil leaves, chopped
  • 8 cloves of garlic, roughly chopped
  • 2 c milk
  • 2 t cornstarch
  • 1 c water
  • 1 bag frozen cauliflower florets (16oz bag, about 5 cups)

Procedures:

1. Marinate the chicken with salt, pepper, garlic and oregano for at least 1 hour, but best overnight if you have time. (If marinating overnight in the fridge, take the chicken out 30 minutes to 1 hour before you are ready to cook and leave it at room temperature to allow the chicken to cook more evenly.)

2. In a pot with a lid, simmer the cauliflower florets in 1 c water until the florets are tender (about 10-15 min).

3. Allow the cauliflower to cool slightly before transferring the contents to a food processor. Puree until there are no more large pieces of cauliflower and it resembles a thick sauce. Set aside.

4. In a bowl, add the milk and stir in the cornstarch. (The cornstarch will prevent the milk from curdling/breaking when heated.) Set aside.

5. Heat a nonstick pan and brown the chicken on both sides under medium heat. About 3 to 4 minutes on each side. Transfer the chicken to a plate and set aside.

6. Pour out any excess accumulated oil. Add garlic and saute until fragrant (about 30 seconds). Then add the milk/cornstarch mixture to the pan, as well as the pureed cauliflower. Stir to mix.

7. Add the browned chicken to the sauce and cover pan with lid. Simmer under medium low heat for 15-20 min or until chicken is cooked through.

8. When the chicken is cooked, turn off the heat. Add in the chopped fresh basil. Stir to mix.

9. Taste the sauce and add salt and pepper if needed. Serve hot with pasta and some grated parmesean.