Low-Glycemic Mushroom-Madeira Chicken with Cauliflower Mash

⏱️ 55 minutes👥 4 servings❤️ Taste: 7/10
Low-Glycemic Mushroom-Madeira Chicken with Cauliflower Mash

Nutrition Facts

Calories
N/A
Protein
N/Ag
Carbs
N/Ag
Fiber
N/Ag

Health Benefits

Gut Health8/10
Anti-Inflammatory9/10
Blood Sugar Control9/10

Ingredients

  • •• 4 chicken breasts, organic
  • •• 2 cups shiitake mushrooms (higher in beta-glucans than button mushrooms)
  • •• 1 cup dry Madeira wine
  • •• 2 cups bone broth (replaces regular broth for gut healing)
  • •• 2 cups cauliflower, riced (replaces mashed potatoes)
  • •• 2 tbsp olive oil (replaces vegetable oil)
  • •• 2 cloves garlic, minced
  • •• 1 tbsp fresh thyme
  • •• 1 tbsp grass-fed butter
  • •• 2 tbsp coconut aminos (replaces soy sauce)
  • •• 1 tbsp arrowroot powder (replaces cornstarch)
  • •• Salt and pepper to taste

Instructions

  1. 11. Season chicken breasts with salt and pepper
  2. 22. Heat olive oil in large pan, sear chicken until golden
  3. 33. Remove chicken, add mushrooms and garlic
  4. 44. Add Madeira wine, reduce by half
  5. 55. Add bone broth and thyme, simmer 10 minutes
  6. 66. Steam cauliflower, mash with butter
  7. 77. Thicken sauce with arrowroot powder
  8. 88. Return chicken to pan, finish cooking
  9. 99. Serve over cauliflower mash

Smart Substitutions

• Button mushrooms→Shiitake mushrooms

Higher beta-glucan content helps regulate blood sugar and immune function

💡 No spike
• Regular broth→Bone broth

Contains collagen and amino acids that support gut lining repair

💡 No spike
• Mashed potatoes→Cauliflower mash

Reduces carb load by 75% while adding fiber and antioxidants

💡 80% reduction
• Cornstarch→Arrowroot powder

Lower glycemic impact and better digestibility

💡 40% reduction