Recipes
non-veg
Grilled Chicken with Mash & Veggies
By FITTR
⏳ Prep Time: 45 minute
01 Jul 2022
Nutritional Overview
Calories
934 kcal
Protein
78.5 gm
Carbs
65 gm
Fats
40 gm
Ingredients
Chicken breasts, boneless, skinless: 225 gm
Golden potatoes: 225 gm
Garlic cloves: 1 piece
Green beans: 80 gm
Carrots: 170 gm
Balsamic vinegar: 15 ml
Honey: 10 gm
Mustard: 7.5 gm
Chicken demi-glace: 5 gm
Butter: 15 gm
Ghee: 15 gm
Whole dried oregano: 1 tspn
Method
Step 1
Prepare & roast the chicken:
Step 2
Remove the honey and ghee from the refrigerator to bring to room temperature.
Step 3
Place an oven rack in the center of the oven, then preheat to ubF.
Step 4
Fill a medium pot with salted water; cover and heat to boiling on high.
Step 5
To make the sauce, in a large bowl, whisk together the vinegar, mustard, oregano, honey, and tablespoon of olive oil.
Step 6
Season with salt and pepper.
Step 7
Transfer half the sauce to a small bowl and set aside for serving.
Step 8
Line a sheet pan with foil. Pat the chicken dry with paper towels; season with salt and pepper on both sides.
Step 9
Add to the large bowl of remaining sauce; turn to thoroughly coat.
Step 10
Transfer to the sheet pan. Bake to minutes, or until the chicken is browned and cooked through.
Step 11
Remove from the oven and carefully transfer to a cutting board.
Step 12
Prepare the remaining ingredients:
Step 13
While the chicken bakes, wash and dry the fresh produce.
Step 14
Medium dice the potatoes.
Step 15
Half the green beans.
Step 16
Peel the carrots; quarter lengthwise, then cut crosswise into -inch pieces.
Step 17
Peel and roughly chop cloves of garlic.
Step 18
Cook & mash the potatoes:
Step 19
While the chicken continues to roast, add the diced potatoes to the pot of boiling water.
Step 20
Cook to minutes, or until tender when pierced with a fork.
Step 21
Turn off the heat. Drain thoroughly and return to the pot.
Step 22
Add the butter and a drizzle of olive oil; season with salt and pepper.
Step 23
Using a fork or potato masher, mash to your desired consistency.
Step 24
Taste, then season with salt and pepper if desired.
Step 25
Cover to keep warm.
Step 26
Cook the vegetables:
Step 27
While the potatoes cook, in a large nonstick pan, heat the ghee on medium-high until melted.
Step 28
Add the halved green beans and carrot pieces; season with salt and pepper.
Step 29
Cook, stirring occasionally, to minutes, or until slightly softened.
Step 30
Add the chopped garlic. Cook, stirring occasionally, to minutes, or until the vegetables are lightly browned.
Step 31
Add the demi-glace (carefully, as the liquid may splatter) and water.
Step 32
Season with salt and pepper.
Step 33
Cook, stirring occasionally, to minutes, or until the vegetables are softened and the liquid has cooked off.
Step 34
Turn off the heat. Taste, then season with salt and pepper if desired.
Step 35
Slice the chicken & serve your dish:
Step 36
Slice the baked chicken crosswise.
Step 37
Serve the sliced chicken with the mashed potatoes and cooked vegetables.
Step 38
Top the chicken and potatoes with the reserved sauce. Enjoy!
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