Pan-Fried Chicken Breast with Sweet Potato Mash & Peppercorn Sauce
Nutrition per serving
| Calories | 543 kcal |
| Protein | 54.9 g |
| Carbs | 29.7 g |
| Fats | 22 g |
| Saturated Fat | 7.6 g |
| Monounsaturated Fat | 8.9 g |
| Polyunsaturated Fat | 2.2 g |
| Sugars | 6.8 g |
| Fiber | 5 g |
| Sodium | 1,934 mg |
Ingredients
| Sweet Potato | |
| Broccoli florets | |
| Chicken Breast | |
| Sour Cream | |
| Olive Oil | |
| Butter (unsalted) | |
| Lemon Thyme | |
| Sweet Soy Sauce | |
| Chicken Stock Cube | |
| Black Peppercorns |
Preparations
1. Preheat the oven to 180 C (350 F)
1. Preheat the oven to 180 C (350 F)
2. Peel/chop the sweet potato into 2cm cubes.
3. Chop the broccoli into florets.
4. Crush the black peppercorn with the back of a spoon.
Cooking Instructions
1. Cook the sweet potato in a medium pot of lightly salted boiling water and cook for about 10 minutes until tender. Lift the potatoes out and transfer them to a plate. Keep the water for the broccoli.
1. Cook the sweet potato in a medium pot of lightly salted boiling water and cook for about 10 minutes until tender. Lift the potatoes out and transfer them to a plate. Keep the water for the broccoli.
2. Place the chicken breast between cling-film and gently beat with a rolling pin to hammer the chicken flat to about 1cm thickness.
3. In a frying pan, heat ½ a tbsp of olive oil over medium-high heat. Sprinkle a pinch of salt (optional) and pepper over both sides of the chicken and cook for about 5 minutes on each side until cooked through. Transfer the chicken to a baking tray and place in the oven to keep warm.
4. Add the broccoli to the boiling water from the sweet potatoes and cook for a few minutes. Remove, set aside and reserve 75ml of the water for the sauce.
5. Return the sweet potatoes to the pot with a tsp of butter, a pinch of salt (optional) and pepper, then mash.
6. To make the sauce, return the frying pan to a medium-high heat. Add the reserved water with the stock pot, the cracked peppercorn, sweet soy sauce and lemon thyme and stir to dissolve the stock. Cook until the sauce has reduced by half. Remove from heat and set aside for a few minutes before stirring in the sour cream.
7. Serve the chicken breast, sweet potato and broccoli on a plate and drizzle the sauce over the top.