Raspberry Chicken with Mashed Potatoes

  • Time: 25-30 minutes
  • Servings: 2
  • Serving Size: 6.0 ounces
  • Stage: Post-recovery

INGREDIENTS:

  • White potato - 1 medium (200 grams)
  • Nutritional yeast - 1 tsp
  • Sea salt - 1/4 tsp
  • Black pepper, freshly ground - 1/8 tsp
  • Raspberries - 1/3 cup (41 grams)(can be fresh or frozen)
  • Hoisin sauce - 2 tsp (10 grams)(found in the Asian foods aisle)
  • Agave syrup - 2 tsp (14 grams)
  • Red chili flakes - 1/8 tsp
  • Garlic clove - 1 medium (4 grams)
  • Coconut oil - 1 tsp (5 grams)
  • Chicken breast, skinless, uncooked - 200 grams or 7 ounces

INSTRUCTIONS:

  1. For the mashed potatoes: Roughly chop the potato and boil for about 12 minutes or until easily broken with a fork. Drain the water and mash the potato. Add nutritional yeast, sea salt and black pepper. Mix.
  2. While the potato boils, mash the raspberries in a small bowl (you may microwave them for 15 seconds to make them softer) and mix them together with the hoisin sauce, agave syrup, and red chili flakes. Set aside. Finely chop the garlic and set aside in a separate small bowl.
  3. Place a pan over medium heat. Once hot, add the coconut oil and chicken. Season with an additional pinch of sea salt and cook for 8 minutes. Then add the garlic and cook for 1-2 more minutes or until the chicken is fully cooked.
  4. Reduce the heat to low and add the sauce. Gently coat the chicken with it and let stand for 1-2 minutes.
  5. Serve together with the mashed potatoes. Enjoy!

*Note: Divide equally by the listed number of ingredients. Stays fresh in the refrigerator for 3-4 days.

NUTRITION FACTS per serving:

  • Calories 255
  • Protein 24 grams
  • Carbs 27 grams
  • Fat 5 grams
  • Fiber 4 grams
  • Sugar 8 grams
  • Iron 10% DV
  • Calcium 3% DV
  • Sodium 20% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Do not use butter for the mashed potatoes. If you prefer to not add the nutritional yeast then it is ok to skip it.

Tags: dairy-free, high-protein, gastric sleeve, vsg, bariatric, diet, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.