Chicken With Browned “Butter” Sage Sauce And Cauliflower Mash

I love finding “healthy” recipes online and experimenting with them to make each dish even more healthy. I’ve been making this one for years. I’ve recently added the cauliflower mash on the side topped with some of the sauce from the chicken. Delicious!

Yields: 4 servings (serving size: 1 chicken breast, 2 tablespoon sauce, 3/4 cup cauliflower mash)
Total time: 30 minutes


4 boneless, skinless chicken breasts
3 tablespoons olive oil
3/4 cup almond flour (or whole wheat flour)
1/4 teaspoons salt
1/4 teaspoon pepper

5 tablespoon “butter” (I use Earth Balance Soy Garden natural buttery spread- It’s non-dairy and melts, browns, and tastes like butter)
3-4 fresh sage sprigs
2 tablespoons finely minced shallots
2 teaspoons chopped fresh thyme
4 tablespoons fresh lemon juice
Fresh sage leaves to garnish


1. Place each chicken breast between 2 pieces of plastic wrap and pound to about 1/4 to 1/2 inch thickness. Sprinkle chicken with salt and pepper. Heat the olive oil in a large skillet over medium-high heat. Coat chicken with flour and add to pan. Sauté for 5 minutes each side or until done. Remove chicken from pan and plate.

2. Add “butter” and 3-4 sage sprigs to the pan. Scraping the chicken bits off the pan, cook over medium heat until “butter” browns. Discard sage sprigs. Add shallots and thyme and cook for 30 seconds. Continue to scrape the bottom and sides of pan. Add lemon juice and cook for another 30 seconds. Reserve one tablespoon sauce per person to be drizzled over cauliflower mash. Pour the remaining sauce over the chicken and garnish with fresh sage leaves.

CAULIFLOWER MASH: I rarely make mashed potatoes anymore. My kids love this, and you can easily flavor this dish to compliment any recipe.

1 head cauliflower
1 tablespoon “butter”
A splash of unsweetened almond milk (depending on consistency you desire)
salt and pepper to taste

1. Wash cauliflower and separate into florets. Finely chop the core. 
2. Bring 2 cups of water to simmer in a pot. Add cauliflower and cover. Cook 10-15 minutes or until very tender.
3. Drain all water and pat dry with paper towels (the drier the better). Mash with potato masher. I like to leave it a little chunky.
4. Add “butter,” a splash of unsweetened almond milk (if desired), and salt and pepper to taste. Drizzle with browned butter sage sauce.

So there you go- a very healthy dinner (my kids LOVE) in under 30 minutes!

Live Young,

Darnell :)