Mustard Chicken & Potato Smash (21 Day Wonder Diet: Day 15)

May 31, 2023May 31, 20230 1

Mustard Chicken & Potato Smash Recipe for Lunch or Dinner

Mustard Chicken & Potato Smash (21 Day Wonder Diet: Day 15)

by The Chefin Main

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

359

Sugar

Fat

This recipe is part of the 21 Day Wonder Diet: Day 15. The mustard chicken and potato smash is a simple but flavorful meal that can be made in a short amount of time. The chicken is coated in a tangy mustard sauce, while the corn and potato smash provide a tasty side dish. If you are looking for a low-fat, high-protein meal that is easy to prepare, this recipe is a great option.

Instructions

1.	Boil or steam potatoes until tender, then drain and roughly mash them. Add skim milk, chives, and a pinch of salt to the potatoes and mix well.
2.	Cut chicken breasts into thin strips.
3.	Preheat a large non-stick frying pan over medium heat. Spray with cooking oil and add chicken strips. Cook for 3-4 minutes or until golden brown on both sides.
4.	Add corn kernels and cook for another 2-3 minutes or until corn is tender. Stir in coarse grain mustard and cook for another 1-2 minutes.
5.	Squeeze lemon juice over the chicken and corn mixture.
6.	Serve the chicken and corn mixture with the potato smash on the side.

PROS

This meal is low in fat and high in protein, making it a great option for those looking to watch their weight.
It is also easy to prepare and can be made with just a few simple ingredients.

CONS

The chicken and potato smash may be a bit plain for those who prefer more complex flavors.
Some people may find the mustard flavor to be too strong.

HEALTH & BENEFITS

This recipe is high in protein, which is essential for building and repairing muscle. The corn kernels provide dietary fiber, which promotes healthy digestion and may help lower cholesterol levels. The potatoes are a good source of vitamin C, potassium, and other essential nutrients. Coarse grain mustard is a low-calorie condiment that adds flavor without adding a lot of extra calories.

	600 g potatoes , unpeeled and cut in half
	260 g chicken breast fillets
	cooking spray
	2 teaspoons coarse grain mustard
	310 g corn kernels , rinsed and drained
	2 tablespoons skim milk
	2 tablespoons fresh chives , finely chopped
	1 lemon