Saucy Chicken and Mashed Sweet Potatoes

Published June 11, 2014
3 minute read

Published June 11, 2014
3 minute read

This chicken dish from Cook Smarts is delicious, and it all comes down to the sauce! Using pantry staples you probably have on-hand, you can transform that potentially un-inspiring chicken breast into an amazing meal that rivals your favorite restaurant go-to.

To log this recipe, search the food database for: MyFitnessPal Saucy Chicken and Mashed Sweet Potatoes

Saucy Chicken and Mashed Sweet Potatoes

Ingredients

Garlic Soy Marinade:

1 teaspoon crushed Garlic
1 teaspoon Thyme
2 tablespoons Soy Sauce
1 tablespoon Worcestershire Sauce
2 tablespoons Olive Oil

Chicken:

4 raw 6-ounce Boneless, Skinless Chicken Breasts (about 24 ounces total)
Garlic Soy Marinade (see above)
2 tablespoons chopped Parsley
2 teaspoons Corn Starch
2 tablespoons Cooking Oil
1 teaspoon Thyme
1/4 cup White Wine
1 1/4 cups Chicken Broth
2 teaspoons Dijon Mustard
Juice from 1/2 a Lemon

Sweet Potatoes:

1 1/2 pounds Sweet Potatoes, peeled & chopped into 1″ cubes
1/4 cup Greek Yogurt

Directions

Prepare the garlic soy marinade by mixing all ingredients together. Tenderize chicken with a fork and marinate in the garlic soy marinade for at least 30 min, ideally overnight.

Place peeled and chopped sweet potatoes into a pot and cover with cold water by about an inch. Bring to a boil and simmer until you can easily insert a knife through the potatoes, about 6 to 10 minutes.

While the sweet potatoes are boiling, heat a sauté pan over medium-high heat. Add cooking oil. Once oil is heated, add chicken. Sear on both sides for 3 minutes.

Lower heat to medium, add the thyme, white wine and chicken stock, scraping up any brown bits that may have formed on the pan. There will be some steaming, so be careful!

Cover and cook the chicken for another 4 to 6 minutes, until chicken has reached an internal temperature of 165 degrees.

Drain the sweet potatoes in a colander and let them steam for about 5 minutes to allow some moisture to evaporate. Mash sweet potatoes with Greek yogurt, starting with less and adding more as needed. Season to taste with salt.

Remove cooked chicken from pan. Prepare corn starch mixture by mixing 2 teaspoons corn starch with 2 tablespoons cold water. Add mustard and corn starch mixture to the pan, bring to a simmer and let sauce cook until it’s thickened. Turn off heat, add lemon juice and chopped parsley. Season with salt and pepper to taste, and pour sauce over the chicken.

Notes: Garlic soy marinade can be prepared up to 5 days in advance. Sweet potatoes can be peeled and chopped up to 3 days in advance. Marinating the chicken can be done up to 2 days in advance.

Nutrition Information

Serves: 4 | Serving Size: 2 1/2 cups

Per serving: Calories: 522 ; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 124mg; Sodium: 881mg; Carbohydrate: 40g; Dietary Fiber: 6g; Sugar: 13g; Protein: 44g

Nutrition Bonus: Potassium: 626mg; Vitamin A: 481%; Vitamin C: 73%; Iron: 14%; Calcium: 9%

Cook Smarts creates a range of educational cooking tools and information to empower and inspire home cooks. Visit their website for a range of free cooking resources, simple recipes, and delicious weekly meal plans. Follow their adventures in healthy cooking on Facebook & Instagram.