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Cal Smart Chipotle-Honey Chicken Breast
Very High Fibre
High Protein
Under 650 Calories
Cal Smart Chipotle-Honey Chicken Breast

with Garlic Veggies and Smashed Potatoes

8 min
Difficulty: 1/3
Canadian

Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Red potato • Chicken breast • Broccoli • Zucchini • Chipotle sauce (water, canola and/or soybean oil, sugars (sugar, fancy molasses), tomato paste, vinegar, salt, dehydrated garlic, chili powder, sour cream powder [modified milk ingredients, bacterial culture, lactic acid, citric acid, tocopherols, ascorbyl palmitate], modified corn starch, frozen egg yolk, lactic acid, buttermilk powder, onion powder, mustard flour, ancho chili pepper, smoked paprika, concentrated lemon juice, paprika oleoresin, polysorbate 60, caramel, potassium sorbate, sodium benzoate, soy lecithin, xanthan gum, calcium disodium EDTA, spices, spice extract) (milk, soy, egg, mustard) • Honey • Zesty garlic blend (granulated garlic, cornmeal, salt, dehydrated red bell pepper flakes, spices, sugar, herbs, canola oil, silicon dioxide, citric acid) (sulphites) • Garlic • Applewood smoke spice (sugars (sugar, maltodextrin, molasses [maltodextrin]), dehydrated vegetables (garlic, onion, red bell pepper), spices (including mustard and celery) and herbs, salt, paprika powder, natural smoke flavor, yeast extract, silicon dioxide, spice extract) (mustard).

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Parchment Paper
Baking Sheet
Large Pot
Strainer
Potato Masher
Small Bowl
Large Non-Stick Pan
Peeler

Tags

30-min-or-less
Very High Fibre
Classic-plates
Regional-specialty
High Protein
Under 650 Calories
Ingredients
Chicken Breasts

Chicken Breasts

2 unit(s)

Red Potato

Red Potato

350 g

Broccoli

Broccoli

227 g

Zesty Garlic Blend

Zesty Garlic Blend

7 g

Chipotle Sauce

Chipotle Sauce

2 tbsp

Honey

Honey

1 unit(s)

Garlic, cloves

Garlic, cloves

2 unit(s)

Zucchini

Zucchini

1 unit(s)

Applewood Smoke Spice

Applewood Smoke Spice

3.5 g

Oil

Oil

1 tbsp

Butter

Butter

1 tbsp

Salt

Salt

tsp

Pepper

Pepper

tsp

Preparation
1
Cook potatoes

  • Before starting, preheat the oven to 425°F. Wash and dry all produce.
  • Remove any brown spots from potatoes, then peel if you like, and cut into 1-inch pieces.
  • To a large pot, add potatoes, 2 tsp salt and enough water to cover by approx. 1 inch (use same for 4 servings). Cover and bring to a boil over high. Cook for 10-12 min, until fork-tender.
  • Drain and return potatoes to the same pot, off heat.

2
Prep and make sauce

  • Meanwhile, cut broccoli into 1-inch pieces.
  • Halve zucchini lengthwise. Cut into 1/4-inch half-moons.
  • Peel, then mince or grate garlic.
  • In a small bowl, combine honey and chipotle sauce.

3
Cook chicken

  • Pat chicken dry with paper towels. Season with salt, pepper and half the Applewood Smoke Spice (use all for 4 servings).
  • Heat a large non-stick pan over medium. When hot, add 1/2 tbsp (1 tbsp) oil and chicken. Pan-fry chicken for 2-3 min per side, until golden. Transfer chicken to a parchment-lined baking sheet. Roast in the middle of the oven for 10-12 min, until cooked through.**
  • Rinse out the pan.

4
Cook veggies

  • Reheat the same pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, broccoli, zucchini and 1/4 cup water (use same for 4 servings). Season with Zesty Garlic Blend and pepper.
  • Cook for 4-6 min, stirring often, until veggies are tender-crisp and liquid has absorbed.

5
Finish mash

  • Roughly mash 1 tbsp (2 tbsp) butter and garlic into potatoes. (NOTE: 'Smashed' potatoes will still have a few chunks!) Season with salt and pepper.

6
Finish and serve

  • Thinly slice chicken.
  • Divide chicken, potatoes and veggies between plates.
  • Spoon chipotle-honey sauce over chicken.

7

If you've opted to get chicken breasts, sear in the same way the recipe instructs you to sear pork chops, then increase the roast time to 10-12 min.**

Nutrition per serving

590

kcal

Calories

22

g

Fat

6

g

Saturated Fat

54

g

Carbohydrate

17

g

Sugar

8

g

Dietary Fiber

47

g

Protein

140

mg

Cholesterol

570

mg

Sodium

0.3

g

Trans Fat

2100

mg

Potassium

125

mg

Calcium

4

mg

Iron

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