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Juicy Chicken on Sweet Potato Mash with Crispy Broccoli
A balanced fit meal that combines lean chicken breast, creamy sweet potato mash and roasted broccoli. This recipe for chicken, sweet potato mash, and broccoli is ideal for post-workout recovery.
Prep time
15 min
Cook time
25 min
Total time
40 min
Servings
2
Recipe
For the mash and vegetables
Sweet potatoes, orange flesh, without skin, raw
400 gBroccoli, raw
1 headOil, olive, extra virgin
1 tbspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchWater
20 mlFor the chicken and dressing
Chicken, breast, boneless, skinless, raw
350 gSpices, turmeric, ground
0.5 tspSpices, caraway seed
0.5 tspYogurt, Greek, plain, whole milk
100 gLimes, raw
0.5 pieceParsley, fresh
1 handfulGarlic, raw
1 clovePer servingTotal
Calories:532.4 kcal1064.7 kcal
Protein:52.8 g105.5 g
Carbohydrates:52.5 g104.9 g
Fiber:14.9 g29.8 g
Water:517.2 ml1034.4 ml
Fat:14.6 g29.2 g
Micronutrients
Sugar:17.5 g35 g
Saturated fat:3.2 g6.4 g
Cholesterol:133.8 mg267.6 mg
Sodium:271.8 mg543.6 mg
Potassium:2270.1 mg4540.1 mg
Calcium:210.5 mg421 mg
Iron:4.1 mg8.1 mg
Magnesium:136.4 mg272.8 mg
Zinc:3 mg6 mg
Phosphorus:651.9 mg1303.7 mg
Vitamin C:198.1 mg396.1 mg
Vitamin A:76.9 µg153.8 µg
Vitamin D:0 µg0 µg
Vitamin B12:0.4 µg0.8 µg
Instructions
1
Cook the sweet potato cubes in salted water or steam them for 12–15 minutes, until completely soft.
2
Meanwhile, heat half of the olive oil in a larger pan. Add the broccoli florets, season lightly with salt, and cook over medium heat for 6–8 minutes until they develop golden brown edges but remain crispy. Remove the broccoli from the pan.
3
Season the chicken strips with turmeric, cumin, salt and pepper. In the same pan, heat the remaining oil and quickly cook the chicken (about 3 minutes per side) so it stays juicy. Near the end, add the chopped garlic and sauté briefly.
4
Drain the cooked sweet potato and mash it. Stir in the chicken stock (or the cooking water) and lemon zest to achieve a creamy texture.
5
In a small bowl, prepare a refreshing dressing: mix Greek yogurt, lime juice and chopped parsley.
6
Place a bed of sweet potato mash on the plate, arrange the chicken and broccoli on top. Drizzle with the yogurt dressing and serve immediately.
Nutritional benefits
Thanks to the high content of beta-carotene (a natural orange pigment) from sweet potato and lean protein, this meal supports tissue regeneration and acts as a powerful antioxidant.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.