Roast Chicken and Mash Recipe

Roast Chicken and Mash


4 Chicken Thighs
1 Head Cauliflower
1/2 Cup Milk
1 tsp Butter
1 Tbsp Flaxseed / Linseed Meal (optional)
1/4 cup chives (optional)
1-2 Tbsp Avocado or Coconut Oil to cook


Line a corning ware or other microwave safe dish with oil.

Lay thighs out in dish and turn once so coated on both sides with oil. Prick the meat to release fat.

If your meat has the skin attached, cook skin side down to minimise the fat from the skin being absorbed into the meat. Microwave for 3 minutes.

Take the dish out and turn the meat. If your meat has the skin attached it should now slide off fairly easily.

Put the meat back in the micro for 5 minutes to cook through. (Check carefully that your chicken is cooked through - 8 minutes is enough time in my micro but you might need longer to ensure the meat is safe to eat).

Cook cauliflower for 10 minutes in the microwave in a little water.

Chop the chives.

Drain the water off the cauliflower and add milk, butter, chives and flaxseed meal.

Mash cauliflower with a fork or potato masher and stir in the other ingredients.

Serve the chicken with the mash.