
Sweet Potato and Broccoli Mash with Grilled Chicken
Total time: 45 minutes
Serves 4
5.0 grams of fibre per serving
This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.
INGREDIENTS
Sweet Potato and Broccoli Mash:
450g - White Sweet potato, skinned, quartered
180g - Broccoli, florets, frozen, thawed
¼ cup - Plain soy milk
pinch - Salt
pinch - Freshly ground black pepper
1 tbsp - Unsalted butter
Water
Grilled Chicken:
240g - Chicken breast, skinless, boneless, fillet
pinch - Salt
pinch - Black ground pepper
pinch - Paprika
1 tbsp - Canola oil
UTENSILS
Measuring cups and spoons, knife, chopping board, cooking pot, potato masher, mixing bowl, grill pan and wooden or metal spoon.
INSTRUCTIONS
1. Wash and peel the sweet white potato very well. Put the sweet white potato in a cooking pot with cold water and bring to boil. Cook until tender. Drain and let it cool down. Place the potatoes into a mixing bowl and mash using the potato masher. Set aside.
2. Boil the broccoli in the cooking pot with water until tender. Drain and chop the broccoli coarsely.
3. In a large bowl, combine the mashed sweet white potato, chopped broccoli, plain soy milk and unsalted butter. Season with salt and pepper to taste. Mix well. Set aside.
4. Rub the chicken breast with salt, ground black pepper and paprika on both sides. Set aside.
5. Heat a grill pan and coat with canola oil.
6. Add the chicken breast and grill each side for 6- 10 mins.
7. Turn off heat and allow chicken breasts to rest in the pan for at least 5 minutes before cutting.
8. Slice the chicken breast into bite size pieces.
To plate:
1. Take one cup of the sweet potato and broccoli mash and empty it onto a plate. Place the sliced grilled chicken breast on top.
NUTRITION INFORMATION (PER SERVING)
1 serving = 1 cup sweet potato and broccoli mash (about 164g); 60g grilled chicken
Energy (kcal)
229
Carbs (g)
27.1
Proteins (g)
15.4
Fats (g)
6.9
Fibre (g)
5.0
