Oven-Baked Fried Chicken Breasts with Cauliflower Mash



  • 1 1/2 cups buttermilk
  • 3 tablespoons Dijon mustard
  • 2 tablespoons fresh lemon juice
  • 2 garlic cloves, pressed
  • 1 teas. Paprika
  • 1/2 teaspoon cayenne pepper
  • Salt and pepper
  • 2 lbs boneless, skinless chicken breast


  • 1 1/2 cups whole wheat panko
  • 3/4 cup grated Parmesan cheese
  • 6 tablespoons  flour
  • 1 tablespoon minced thyme
  • 2 teaspoons lemon peel
  • 1 1/2 teaspoons dry mustard
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • Salt and pepper
  • Olive oil spray (like PAM)

Cauliflower Mash:

  • 2 heads of cauliflower
  • 1/4 cup buttermilk
  • 1/4 cup low fat sour cream
  • 1/4 cup low fat ricotta
  • Salt and pepper



For marinade:

  • Fillet chicken breast in half to make thinner pieces, and cut in half again to make smaller pieces.
  • Whisk marinade ingredients (except for the chicken) in large bowl.
  • Add chicken and coat in marinade.
  • Chill overnight for more intense flavor.  But if you are short on time (which I usually am) it is ok to use right away as well. 

For breading:

  • Preheat to 450°F
  • Mix breading ingredients large bowl. Place wire rack on baking sheets.  Remove chicken breast from bowl and  place in coating mixture. Transfer to rack. Repeat with remaining chicken breasts.
  • Place chicken breasts on rack and spray with olive oil .
  • Bake chicken 20 minutes or until coating is browned and instant-read thermometer registers 155°F.

For  Cauliflower:

  • Cut up cauliflower in small pieces.
  • Place in large sauté pan with about 1 cup of water (enough to cover the bottom of pan, plus a little extra to make sure it doesn't all evaporate)
  • Cook until tender.
  • Combine cauliflower with buttermilk, sour cream, ricotta and salt and pepper.
  • In batches, place in blender and puree until smooth.  (if it is having a hard time blending, add either some chicken or vegetable stock, or even more buttermilk)