Pan-Seared Chicken with Roasted Vegetables
Mashed Sweet Potatoes
Ingredients
- 3 (8-oz) boneless, skinless chicken breasts, cut in half lengthwise
- 1 lb Brussels sprouts, trimmed and cut in half
- 3 large carrots, sliced
- 1 large red onion, cut into wedges
- 1 large red bell pepper, cut into pieces
- 4 large cloves garlic, cut in half
- ¼ cup olive oil
- 1 tsp salt, divided
- ¼ tsp pepper
- 1 Tbsp salt-free chicken grilling blend seasoning
Instructions
- Preheat oven to 425°F. Pound chicken breasts to ½-inch thickness.
- Toss Brussels sprouts, carrots, onion, bell pepper and garlic on a large rimmed baking sheet. Drizzle vegetables with half of oil; season with ½ tsp salt and pepper. Toss.
- Bake 25 to 30 minutes or until roasted and tender; cool slightly, and coarsely chop.
- Meanwhile, heat 2 Tbsp oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with seasoning.
- Cook 4 minutes per side or until chicken is done; sprinkle with remaining ½ tsp salt.
- Spoon roasted vegetables with drippings over chicken to serve.
Side Dish Ingredients
- 2 (24-oz) cartons prepared mashed sweet potatoes
- ¼ tsp ground nutmeg
Side Dish Instructions
- Place potatoes in a large microwave-safe bowl; microwave on HIGH 4 to 5 minutes or until thoroughly heated, stirring once.
- Divide potatoes among 6 servings; sprinkle evenly with the nutmeg.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
290
|
200
|
490
|
| Fat (g) | 13 | 2 | 15 |
| Sat. Fat (g) | 2 | 0 | 2 |
| Protein (g) | 29 | 7 | 36 |
| Carb (g) | 15 | 40 | 55 |
| Fiber (g) | 5 | 4 | 9 |
| Sodium (mg) | 480 | 290 | 770 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
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