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Seared Chicken
with Mashed Sweet Potatoes & Roasted Broccoli
30 minWellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Diabetes Friendly
Vegetarian
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Plant-Forward
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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 48g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving.
500 Calories Or Less
Mediterranean
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended by the USDA Dietary Guidelines for Americans to promote health and wellness, which 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.
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4 Servings
- Est. 600 Cals/serving
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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.
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fresh
ingredients
Title
-
4 Boneless, Skinless Chicken Breasts
- 1 Lemon
- 1 lb Broccoli
- 1 lb Sweet Potatoes
- 2 Tbsps Butter
- ½ cup All-Purpose Flour
- ¼ cup Grated Parmesan Cheese
- ¼ cup Mayonnaise Or Sour Cream
-
1 Tbsp Weeknight Hero Spice Blend (Garlic Powder, Onion Powder, Smoked Paprika, & Whole Dried Parsley)
- 1 oz Goat Cheese
tried-and-true
kitchen tools
time-saving
tips & techniques
step-by-step
instructions
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.
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.
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!
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.
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.
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!
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