

Grilled chicken and mash gratin with mustard sauce
Photographer: Mark O'Meara
This comforting, healthier gratin dish is a great match with baked chicken and mustard sauce. It is a low-calorie meal that delivers big on flavour.
Serves: 4
Time to make: 40 mins
Ingredients
Units: Metric | Imperial (US)
- 500g potatoes, peeled, chopped
- ½ head (500g) cauliflower, trimmed, cut into florets
- ¼ cup light sour cream
- 2 tablespoons finely chopped fresh chives
- 2 cups baby spinach or chopped silver beet
- 2 tablespoons finely grated parmesan
- spray oil
- 8 (500g) chicken tenderloins
- 1 clove garlic, crushed
- 1 tablespoon wholegrain mustard
- ⅓ cup reduced-salt chicken stock
- cracked black pepper
- 2 cups steamed green beans, to serve
Log In or Sign Up to save this recipe to your shopping list.
Instructions
- Preheat oven to 160°C. Boil potatoes and cauliflower in a saucepan of water for 10-12 minutes, or until tender. Drain well. Return to pan and place over a low heat. Mash veges until smooth. Stir in 1 tablespoon of sour cream, 1 tablespoon of chives and all baby spinach. Cook, stirring, until spinach just wilts.
- Transfer mash to a 4-cup capacity ovenproof baking dish. Sprinkle with parmesan. Bake for 15 minutes, or until top is golden.
- Meanwhile, spray a large non-stick frying pan with oil and place over a medium-high heat. Cook chicken for 3-4 minutes each side, or until golden brown and cooked through. Transfer chicken to a plate, and cover to keep warm.
- Return the frying pan to a medium heat. Add garlic and mustard, and stir to combine. Add stock, bring to boil, then simmer for 2 minutes, or until reduced by half. Remove pan from heat, stir in the remaining sour cream and chives. Season sauce with cracked black pepper.
- Serve chicken with gratin and steamed green beans, drizzled with mustard sauce.
Variations
Make it gluten free: Check light sour cream, mustard and stock are gluten free.
Nutrition Info (per serve)
-
Calories 368cal
-
Kilojoules 1540kJ
-
Protein 38g
-
Total fat 10g
-
–Saturated fat 3g
-
Carbohydrates 30g
-
–Sugars 7g
-
Dietary fibre 7g
-
Sodium 260mg
-
Calcium 150mg
-
Iron 3.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the
newsletter
Delicious recipes and expert health advice you can trust, delivered to your inbox.
See our privacy policy
First published: Jul 2017
More recipes you may like
Chicken recipes
Advertisement
Diabetes-friendly
Advertisement
Mains
Advertisement
RELATED ADVICE LATEST ADVICE