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Cal Smart Chipotle-Honey Chicken Breasts
Under 650 Calories
Cal Smart Chipotle-Honey Chicken Breasts

with Garlic Veggies and Sour Cream Smashed Potatoes

8 min
Difficulty: 1/3
Canadian

Smoky sweetness is the name of this calorie conscious meal! A craveable combination of chipotle and honey is spooned over chicken and served with wholesome sides of tangy smashed potatoes and tender-crisp veggies. It's an all around win-win! Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Red potato • Chicken breast • Broccolini • Zucchini • Sour cream (milk ingredients, modified milk ingredients, modified cornstarch, sodium phosphate, sodium citrate, carrageenan, locust bean gum, guar gum, microbial enzyme, bacterial culture, propylene glycol alginate, xanthan gum) (milk) • 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

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

Sour Cream

Sour Cream

1 unit(s)

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, garlic and cream sour cream 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 sauce over chicken.

7
Modularity step (under step 3)

If you've opted to get chicken breasts, season and cook in the same way the recipe instructs you to season pork, increasing roasting time to 10-12 min.**

Nutrition per serving

590

kcal

Calories

24

g

Fat

8

g

Saturated Fat

47

g

Carbohydrate

16

g

Sugar

5

g

Dietary Fiber

45

g

Protein

150

mg

Cholesterol

550

mg

Sodium

0.4

g

Trans Fat

1800

mg

Potassium

100

mg

Calcium

3

mg

Iron

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