Pan-Fried Chicken Breast with Sweet Potato Mash
and Peppercorn Sauce
The term ‘superfood’ is thrown around a lot these days by people who want to sell you the latest health product. Since there isn’t a specific set of criteria needed for someone to call something a superfood, the claims can often be a bit misleading. Except when we’re talking about sweet potatoes. These little nuggets of nutritiousness are stuffed full of vitamin A, vitamin C, antioxidants and anti-inflammatory nutrients. Superfood or not, sweet potatoes are pretty awesome!
The quantities provided above are averages only.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
1
Sweet Potato
1
Broccoli
2
Garlic Clove
2
British Chicken Breasts
½
Chicken Stock Pot
½
Sour Cream
(Contains Milk)
¼
Black Peppercorns
Nutritional information
Utensils
Instructions
Boil a large pot of water with ¼ tsp of salt and pre-heat your oven to 180 degrees. Peel the sweet potato and chop into roughly 2cm cubes. Separate the broccoli florets from the stalk (you can also peel, chop and cook the stalk!) and peel and finely chop the garlic clove.
Add the broccoli to a baking tray along with the garlic, 2 tbsp of oil, ½ tsp of salt and a good grind of pepper and pop in the oven to cook for 20-25 mins.
Boil the sweet potato for around 10-15 mins or until soft. Lift the potatoes from the water once done and keep the water for the sauce.
Meanwhile, sandwich the chicken between two sheets of clingfilm. Whack the chicken with a rolling pin or the base of a saucepan until they are just under 1cm thick.
Add 1 tbsp of olive oil to a non-stick frying pan on medium high heat. Season both sides of the chicken with a good pinch of salt and pepper. Cook the chicken 5 mins on each side, or until cooked through. Tip: The chicken is cooked when it is no longer pink in the middle. Once cooked, keep it warm in the oven. Tip: Do not wash up your pan as we’ll use it to make your sauce tastier later.
Once the potatoes are cooked and removed from the water. Mash them with a good pinch of saltand pepper and stir through a tbsp of butter(if you have some).
To make your sauce, put your used pan back on medium-high heat. Once it gets hot add 300ml of the water from the sweet potato pot and stir in the stock pot. Once the sauce reduces by half, take it from the heat and let it cool for 2 mins. Stir through the sour cream.
Tip: If you want to spice up your sauce, crush the black peppercorns in a pestle and mortar. If you don’t have a pestle and mortar you can put them in clingfilm and whack them with a pan. Add the crushed peppercorns to your sauce at the same time as the stock.
Slice the chicken and serve everything straight away with your hot sauce. YUM!
