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Lunch

Spiced Pan-Seared Chicken Breast with Cauliflower Purée

Seared spiced chicken over a silky cauliflower purée, with boiled potato, baby corn and asparagus. 74 g of protein for 10 g of fat.

Calories
575kcal
Protein
74g
Fat
10g
Carbs
50g

Per serving, makes 1. Published 28 August 2026.

Allergens

  • Tree nuts

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

  • Chicken breast280 g

    Weighed raw.

  • Cauliflower150 g
  • Unsweetened almond milk30 g
  • Potato180 g, boiled
  • Baby corn79 g
  • Asparagus56 g
  • Olive oil spray4 sprays

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Method

  1. Season the chicken generously with your spice blend and rest it at room temperature while you steam the cauliflower until completely tender.

  2. Blend the cauliflower with the almond milk until silky, season, and keep warm.

  3. Spray a hot pan with olive oil and sear the chicken 4–5 minutes per side until golden, then rest it for 5 minutes before slicing.

  4. Boil the potato until tender and blanch the baby corn and asparagus for 2 minutes so they stay crisp.

  5. Spoon the purée onto the plate, fan the sliced chicken over it, and arrange the potato and vegetables alongside.

Worth knowing

  • The purée is cauliflower and almond milk, with no butter or cream, which is how a dish with a purée on it still comes in at 10 g of fat.
  • Resting the chicken for the full five minutes is the difference between slices that hold together and slices that leak onto the purée.

More like this

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.