Seared Chicken with Mashed Sweet Potatoes & Roasted Broccoli

Seared Chicken

with Mashed Sweet Potatoes & Roasted Broccoli

30 MIN
4 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Fri Delivery Only
Recipe only available for Friday delivery.
WW™ Approved
Our recipes that have the WW™ Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. Smart Point Values ® (SPVs) are assigned to recipes on an “as packaged” basis. To learn more about WW™ visit our partner’s website at WW.com.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
Plant-Forward
Our Plant-Forward recipes are designed by our chefs to help support a flexible diet that emphasizes plant-based foods like fresh fruits and vegetables, whole grains, beans and other legumes like lentils and soy foods, and includes occasional, moderate portions of meat, poultry, fish, and seafood.
Diabetes Friendly
Our diabetes friendly offering allows you to enjoy wholesome options while adhering to the guidelines set forth by the nutrition experts at our partner at the American Diabetes Association. A recipe with this badge features non-starchy, fibrous vegetables with a limit on calories, total carbohydrates, saturated fat, added sugar and sodium. For those chefs following ADA guidelines, it is recommended that no additional salt be added to this recipe when prepared and for chefs to skip all salting steps of a recipe. See nutrition information on your current page or at blueapron.com for sodium “as packaged”. To find out more about the American Diabetes Association's guidelines visit our partner’s website www.diabetes.org.

From the Test Kitchen

This classic meal is elevated with a few deliciously rich, cheesy twists: a coating of parmesan adds lightly crispy texture to simple seared chicken, while creamy goat cheese mashed into our sweet potatoes lends a hint of irresistibly tangy flavor. A side of tender roasted broccoli provides perfect balance for it all.

Get Cooking
  • Nutrition
    PER SERVING
  • Calories
    600 Cals (est.)
View Full Nutrition
Nutrition Label
Download
fresh
ingredients
Seared Chicken with Mashed Sweet Potatoes & Roasted Broccoli
Title
time-saving
tips & techniques
Prepare the ingredients:
1 Prepare the ingredients:

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Quarter and deseed the lemon. Peel and medium dice the sweet potatoes.

Roast the broccoli:
2 Roast the broccoli:

Place the broccoli florets on a sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat; arrange in an even layer. Roast 16 to 18 minutes, or until browned and tender when pierced with a fork. Remove from the oven. Evenly top with the juice of 2 lemon wedges.

Cook & mash the sweet potatoes:
3 Cook & mash the sweet potatoes:

While the broccoli roasts, add the diced sweet potatoes to the pot of boiling water. Cook 14 to 16 minutes, or until tender when pierced with a fork. Turn off the heat. Drain thoroughly and return to the pot. Add the butter, goat cheese, and a drizzle of olive oil. Using a fork or potato masher, mash to your desired consistency. Taste, then season with salt and pepper if desired. Cover to keep warm.

Coat the chicken:
4 Coat the chicken:

While the sweet potatoes cook, on a large plate, combine the flour, half the parmesan, and all but a pinch of the spice blend. Season with salt and pepper. Pat the chicken dry with paper towels; season with salt and pepper on both sides. Working one piece at a time, thoroughly coat the seasoned chicken in the flour mixture (shaking off any excess). Transfer to a separate plate.

Cook the chicken:
5 Cook the chicken:

While the sweet potatoes continue to cook, in a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the coated chicken and cook 6 to 7 minutes per side, or until golden brown and cooked through. Turn off the heat.

Make the sauce & serve your dish:
6 Make the sauce & serve your dish:

While the chicken cooks, in a bowl, combine the mayonnaise, remaining spice blend, and the juice of the remaining lemon wedges. Taste, then season with salt and pepper if desired. Serve the cooked chicken, roasted broccoli, and mashed sweet potatoes with the sauce on the side. Garnish the chicken with the remaining parmesan. Enjoy! 

Tips from Home Chefs

About Blue Apron

Ba hero

Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.

We named our company “Blue Apron” because chefs around the world wear blue aprons when they're learning to cook, and it has become a symbol of lifelong learning in cooking. We believe you're never done learning in the kitchen, so we design our menus to ensure you're always learning new cooking techniques, trying new cuisines, and using unique ingredients.

Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at any time with a week's notice. We can't wait to cook with you!

Get This Recipe Delivered
Prepare the ingredients:
1 Prepare the ingredients:

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Quarter and deseed the lemon. Peel and medium dice the sweet potatoes.

2 Roast the broccoli:

Place the broccoli florets on a sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat; arrange in an even layer. Roast 16 to 18 minutes, or until browned and tender when pierced with a fork. Remove from the oven. Evenly top with the juice of 2 lemon wedges.

Roast the broccoli:
Cook & mash the sweet potatoes:
3 Cook & mash the sweet potatoes:

While the broccoli roasts, add the diced sweet potatoes to the pot of boiling water. Cook 14 to 16 minutes, or until tender when pierced with a fork. Turn off the heat. Drain thoroughly and return to the pot. Add the butter, goat cheese, and a drizzle of olive oil. Using a fork or potato masher, mash to your desired consistency. Taste, then season with salt and pepper if desired. Cover to keep warm.

4 Coat the chicken:

While the sweet potatoes cook, on a large plate, combine the flour, half the parmesan, and all but a pinch of the spice blend. Season with salt and pepper. Pat the chicken dry with paper towels; season with salt and pepper on both sides. Working one piece at a time, thoroughly coat the seasoned chicken in the flour mixture (shaking off any excess). Transfer to a separate plate.

Coat the chicken:
Cook the chicken:
5 Cook the chicken:

While the sweet potatoes continue to cook, in a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the coated chicken and cook 6 to 7 minutes per side, or until golden brown and cooked through. Turn off the heat.

6 Make the sauce & serve your dish:

While the chicken cooks, in a bowl, combine the mayonnaise, remaining spice blend, and the juice of the remaining lemon wedges. Taste, then season with salt and pepper if desired. Serve the cooked chicken, roasted broccoli, and mashed sweet potatoes with the sauce on the side. Garnish the chicken with the remaining parmesan. Enjoy! 

Make the sauce & serve your dish: