Tarragon Chicken with Crushed Sweet Potatoes

Name: Tarragon Chicken with Crushed Sweet Potatoes
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 6 servings
Cuisine: Australian
Ingredients: 1.5 pound chicken breast (boneless, skinless, pounded to 1/2-inch thickness); 1.5 pound sweet potatoes (scrubbed, skin-on, cubed); 1 can cannellini beans (rinsed and drained); 1.5 pound broccoli (cut into bite-sized florets); 1 tablespoon fresh tarragon (chopped); 1 tablespoon avocado oil; 2 clove garlic (minced); 0.5 teaspoon salt; 0.25 teaspoon black pepper (ground); 1 tablespoon lemon juice (freshly squeezed)

Pan-seared chicken cutlets seasoned with fragrant tarragon, served alongside a fiber-rich sweet potato and cannellini bean mash with steamed broccoli florets.

Prep: 15 min
Cook: 15 min
Total: 30 min
Servings: 6
Cuisine: Australian
Difficulty: Easy
Cost: $2.75/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Egg-Free
High-Fiber
Low-Sugar
Low-Saturated-Fat
High-Protein
Halal
Kosher
Low-Fat
Low-Calorie

Ingredients

1.5 pound chicken breast (boneless, skinless, pounded to 1/2-inch thickness)
1.5 pound sweet potatoes (scrubbed, skin-on, cubed)
1 can cannellini beans (rinsed and drained)
1.5 pound broccoli (cut into bite-sized florets)
1 tablespoon fresh tarragon (chopped)
1 tablespoon avocado oil
2 clove garlic (minced)
0.5 teaspoon salt
0.25 teaspoon black pepper (ground)
1 tablespoon lemon juice (freshly squeezed)

Instructions

Place cubed sweet potatoes in a large steamer basket set over boiling water, cover, and steam for 10 minutes until tender.
Add rinsed cannellini beans and broccoli florets to the steamer basket with the sweet potatoes, cover, and steam an additional 4 minutes until broccoli is bright green and tender-crisp.
Transfer steamed sweet potatoes and cannellini beans to a bowl, season with half of the salt and black pepper, and coarsely crush with a potato masher.
Season chicken cutlets with chopped fresh tarragon, minced garlic, remaining salt, and remaining black pepper.
Heat avocado oil in a large skillet over medium-high heat, then sear chicken cutlets for 4 to 5 minutes per side until golden brown and cooked through to 165°F.
Drizzle fresh lemon juice over the cooked chicken and serve immediately alongside the crushed sweet potatoes and steamed broccoli.

Notes

Pounding the chicken breasts ensures rapid and even cooking in under 10 minutes.

Nutrition (per serving)

Calories: 345
Protein: 33.6 g
Carbohydrates: 41.7 g
Fat: 5.3 g
Fiber: 10.2 g
Sodium: 507 mg
Saturated Fat: 0.8 g
Sugar: 7.1 g
Cholesterol: 80 mg