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Cal Smart BBQ-Spiced Chicken
Under 650 Calories
Cal Smart BBQ-Spiced Chicken

with Warm Potato Salad and Green Onion Sour Cream

Difficulty: 2/3
American

Our BBQ Seasoning on juicy chicken tenders makes for a tangy complement to rich onion sour cream and a warm dill pickle potato salad! Calorie Smart is based on a per serving calculation of the recipe's kilocalorie amount

Allergens

Mustard
Milk
Egg

Utensils

Parchment Paper
Baking Sheet
Large Pot
Measuring Spoons
Small Bowl
Large Non-Stick Pan
Colander
Paper Towel

Tags

Under 650 Calories
Ingredients
Chicken Breast Tenders

Chicken Breast Tenders

340 g

BBQ Seasoning

BBQ Seasoning

1 tbsp

Red Potato

Red Potato

360 g

Green Beans

Green Beans

170 g

Dill Pickle, sliced

Dill Pickle, sliced

90 mL

Mayonnaise

Mayonnaise

2 tbsp

Whole Grain Mustard

Whole Grain Mustard

1 tbsp

Garlic Salt

Garlic Salt

1 tsp

Sour Cream

Sour Cream

3 tbsp

Green Onion

Green Onion

2 unit

Oil

Oil

0.5 tbsp

Pepper

Pepper

0.125 tsp

Salt

Salt

0.063 tsp

Preparation
1
Cook potatoes

Before starting, preheat the oven to 450˚F. Wash and dry all produce. Cut potatoes into 1-inch pieces. Add potatoes, 2 tsp salt and enough water to cover (by approx. 1 inch) to a large pot (use same for 4 ppl). Cover and bring to a boil over high heat. Once boiling, reduce heat to medium. Simmer uncovered until almost fork-tender, 8-9 min. (NOTE: Potatoes will finish cooking in step 3.)

2
Cook chicken

While potatoes come to a boil, heat a large non-stick pan over medium heat. While the pan heats, pat chicken dry with paper towels. Season with pepper, half the garlic salt and BBQ Seasoning. When hot, add 1/2 tbsp oil (dbl for 4 ppl), then chicken. Cook until golden-brown, 1-2 min per side. Transfer chicken to a parchment-lined baking sheet. Roast in the middle of the oven until chicken is cooked through, 8-10 min.**

3
Cook green beans

While chicken cooks, trim green beans, then cut into 1-inch pieces. When potatoes have been cooking for 8-9 min, add green beans to the pot with potatoes. Cook until potatoes and green beans are fork-tender, 3-4 min. Drain and return potatoes and green beans to the same pot, off heat.

4
Prep

While green beans cook, drain pickles, reserving pickle juice, then finely chop. Thinly slice green onions. Add 1 tbsp green onions (dbl for 4 ppl) and sour cream to a small bowl. Season with a pinch of garlic salt and pepper, to taste, then stir to combine.

5
Make potato salad

Add pickles, remaining green onions, mustard, reserved pickle juice, mayo and remaining garlic salt to the pot with potatoes and green beans. Season with pepper, to taste, then stir to combine. (TIP: Add 1/2 tsp sugar [dbl for 4 ppl], if desired.)

6
Finish and serve

Divide chicken and potato salad between plates. Spoon green onion sour cream over chicken.

Nutrition per serving

570

kcal

Calories

24

g

Fat

4.5

g

Saturated Fat

41

g

Carbohydrate

9

g

Sugar

7

g

Dietary Fiber

46

g

Protein

140

mg

Cholesterol

1840

mg

Sodium

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Very High Fibre
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Very High Fibre
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