Pan-Seared Chicken with Honey Glazed Carrots and Sweet Potatoes

Name: Pan-Seared Chicken with Honey Glazed Carrots and Sweet Potatoes
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Yield: 6 servings
Cuisine: American
Ingredients: 1.5 pound chicken breast (boneless, skinless, sliced lengthwise into 6 cutlets); 1 tablespoon olive oil; 1 teaspoon garlic powder; 1 teaspoon onion powder; 0.75 teaspoon salt (divided); 0.5 teaspoon black pepper (divided); 1 pound carrot (peeled and sliced into 1/4-inch rounds); 2 tablespoon honey; 0.25 cup chicken broth; 2 sweet potatoes (medium, pricked several times with a fork); 0.25 cup skim milk; 2 tablespoon fresh parsley (chopped)

Tender pan-seared chicken cutlets, bright honey-glazed carrots, and creamy mashed sweet potatoes come together for a quick, wholesome, and low-fat family meal perfect for a busy weeknight.

Prep: 10 min
Cook: 18 min
Total: 28 min
Servings: 6
Cuisine: American
Difficulty: Easy
Cost: $2.15/serving

Dietary

Gluten-Free
Nut-Free
Soy-Free
Egg-Free
High-Protein

Ingredients

1.5 pound chicken breast (boneless, skinless, sliced lengthwise into 6 cutlets)
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
0.75 teaspoon salt (divided)
0.5 teaspoon black pepper (divided)
1 pound carrot (peeled and sliced into 1/4-inch rounds)
2 tablespoon honey
0.25 cup chicken broth
2 sweet potatoes (medium, pricked several times with a fork)
0.25 cup skim milk
2 tablespoon fresh parsley (chopped)

Instructions

Place the sweet potatoes in the microwave and cook on high for 5-7 minutes, or until very tender. While they cook, proceed with the chicken and carrots.
Pat chicken breast cutlets dry with paper towels. Season both sides with garlic powder, onion powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken cutlets and sear for 3-4 minutes per side, or until golden brown and cooked through. Transfer chicken to a plate, cover loosely with foil, and set aside.
Add the sliced carrot rounds to the same skillet (no need to clean) over medium heat. Sauté for 5-7 minutes until slightly tender. Stir in the honey, chicken broth, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon black pepper. Simmer for 2-3 minutes, stirring occasionally, until carrots are tender-crisp and liquid has slightly reduced.
Once sweet potatoes are cooked, carefully remove them from the microwave. Cut them in half lengthwise and scoop the flesh into a medium bowl. Add skim milk, remaining salt and black pepper (if desired, to taste), and mash with a fork or potato masher until smooth. Adjust seasoning as needed.
Serve the pan-seared chicken cutlets with honey-glazed carrots and mashed sweet potatoes. Garnish with fresh parsley, if using.

Notes

Leftovers store well in an airtight container for up to 3 days in the refrigerator. If you prefer, a splash of water can be used instead of chicken broth for the carrots.

Nutrition (per serving)

Calories: 337
Protein: 26 g
Carbohydrates: 30.6 g
Fat: 3.4 g
Fiber: 4.2 g
Sodium: 200 mg
Saturated Fat: 0.5 g
Sugar: 11.7 g
Cholesterol: 83 mg