Roasted chicken on cauliflower

Roasted chicken on cauliflower is the easy solution for those who love good food but have to avoid the high-GI carbohydrates; there is a scrumptious, simple alternative to white rice and potatoes from cold storage.

If you are not that partial to the flavour of cauliflower then you can add a chunk of a soft smelly-cheese at the end; it will make the dish creamier and a little richer.

But then have we not been hoodwinked into believing we need only eat those foods that taste divine to us? Some should be consumed whether we like them or not, simply because they are vital for our well-being if we want to live long in the land.

There's no other way to get all those essential phytonutrients[3]; there are literally thousands of them.

Roasted chicken bed of cauliflower.

This page was last updated by Bernard Preston on 9th November, 2021.

If you search for the glycemic index of cauliflower you'll find that it lies in the low GI group whereas potato is very high. That makes it a great substitute for the starchy-foods.

New potatoes are the exception[1]; they are high in "resistant starch" that will not effect our waistlines like those from cold-storage.

If you like your chicken spicy, then you can baste it with your favourite condiments. Some like it hot so I will be including fresh jalapeño from the garden; it is very easy to grow by the way and the bright red fruit will liven up any flower-bed.

Unless you are crazy like me, you will need only one or two plants. I eat them every day for the anti-inflammatory effect. A life without medication and pain is a joy.

Cauliflower too is easy to grow in your veggie patch in the cooler months; in South Africa that means planting out the seedlings in late summer, say in March and April. They have a long growing-season and now in July we are enjoying the first fruits.

Banting diet

Not only does cauliflower have a low glycemic index, but it also has very little carbohydrate which makes it perfect for those on the Banting diet[4].

I am not a fan by the way, though it has many virtues, and you can read why at the rebuttal page[5]; enjoy roasted chicken on cauliflower without guilt.

Did you know that if you follow a thousand people on any one of the many diets, after one year only five percent will have lost weight, and many are actually heavier? Grasping the meaning of glycemic-index is the way to slim permanently.

The bed of mashed cauliflower is quite difficult to see; next time I will use two. One did not go anywhere; it was so enjoyed by all.

Roasted chicken on cauliflower

Spatchcock chicken

So let's move to our roasted chicken on cauliflower.

1. Start with a heavy-knife and spatchcock your chicken, breast down, with the legs towards you.

2. Slip it into a preheated oven at 180°C for an hour and a half.

3. Make up a mixture of olive oil, a chunk about the size of your thumb of jalapeño or chili, green or dried coriander, three cloves of garlic, and salt. Use the stick blender for a few seconds.

4. Baste your chicken with this mixture periodically.

You already have a hot oven

Spatchcocked chicken and roasted butternut

This is the opportunity to turn your lovely dinner of roasted chicken on cauliflower into a feast. I always do two birds by the way, because we're a family of four adults and three children. Living in a commune of sorts has been for us a great success, but if you cannot hold your tongue and feel the need to constantly give advice, then do not do it.

Cut a butternut in half, scooping out the pips and adding a lump of butter and your favourite herbs; especially thyme.

Either place it in the roasting pan along with the chicken, or its own oven dish.

Butternut has a low glycemic-index, but inexplicably is banned if you are banting; it is indeed largely carbohydrate, but rich in the phytonutrients that prevent dread disease.


Roasted chicken spices

I always say a recipe is just the start, to get an idea; you add your favourite spices to the baste. Here are mine.

  • Ground cumin.
  • Cilantro, aka green coriander. 
  • Garlic
  • Slice of lime nutrition
  • Chili or jalapeno. 
  1. Growing coriander, it's like a weed.
  2. How to grow chilli.
Roasted chicken spices

Now blend it with the olive oil.

Roasted chicken spices blender

Use the mixture to baste your spatchcock chicken.

Roasted chicken baste with spices
Cauliflower chopped

Meantime, prepare your cauliflower.

  1. Firstly roughly lop off all the florets leaving the bare thicker stems; chop into chunks and drop them into a cup of salted boiling water for 30 minutes.
  2. Once it is boiling hard add the florets. Don't bother to chop as you are going to mash the whole. Allow to simmer for another quarter of an hour. I actually do it in the cooker; then bring to pressure for only five-minutes. Just for variation, I fried an onion in a little butter before dropping in the stems.
  3. Drain off and keep the remaining water; drink it! It's absolutely delicious.
  4. Add a good chunk of butter; when it's melted use your potato masher, or electric hand blender. Make it as smooth or rough as you like.
  5. You can add a cup of buttermilk, or a chunk of a soft Brie or blue Gorgonzola to the hot cauliflower mash; stir or blend in the melting cheese.

Put it together

If you have the time, I like to leave the chicken in a closed oven dish in the hot oven for another half an hour; then it will fall off the bone, finger-licking good. Scrape in any of the remaining basting.

Place the mashed cauliflower on a serving platter; carve off some white meat and the chicken thighs, layering them over the vegetables. Pour some of the oven-dish juices over the meat.

Enjoy with a serving of greens like broccoli or kale. Both are found in the world's healthiest anti-tumour stakes. They are also rich in a phytochemical called sulforaphane that is vital for diabetics.

I have never made this butter chicken curry using lightly roasted breasts from the BBQ, but I would bet it would be a winner; it is my favourite. That's something for the future.

Roasted chicken curry

Jalapenos add a little spice to your roasted chicken.

Modified Banting diet

Let me say up front, I'm no fan of the Banting diet, despite the fact that it works; folk do lose weight, and it is relatively easy because you don't feel famished while banting.

I have three serious things against it.

  1. Banning all legumes because of their carb content means a platter high in animal-protein. You'll lose weight, but are likely to get a malignant tumour instead.
  2. Low GI starches like butternut do not produce an insulin rush; that is what's fattening about potato and white-rice; and chocolate cake and colas too.
  3. Fruit is not banned but severely limited.

However the modified Banting diet[4] has a lot of merit. This roasted chicken on cauliflower, with butternut on the side is a perfect example of a nutritious non-fattening dish. Just don't eat too much because it is delicious. 

  1. New potatoes
  2. Glycemic index
  3. Phytochemical foods
  4. Modified Banting diet. Web: https://tinyurl.com/2p85hj56
  5. Rebuttal to the Banting diet. Web: https://tinyurl.com/mphz4r8a
  6. Capsaici may slow PSA doubling time

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