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Smart Chicken and Peppers
Under 50g of Carbs
Under 650 Calories
Smart Chicken and Peppers

with Sour Cream Smashed Potatoes

8 min
Difficulty: 1/3

This dish brings the decadence without lots of cals and carbs! The easy gravy is spiked with savoury Worcestershire sauce! Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Chicken breast • Yellow potato • Green pepper • Sweet bell pepper • Yellow onion • Sour cream (milk ingredients, modified milk ingredients, modified cornstarch, sodium phosphate, sodium citrate, carrageenan, locust bean gum, guar gum, microbial enzyme, bacterial culture) (milk) • Gravy spice blend (wheat flour (wheat), dehydrated vegetables (garlic, onion), hydrolyzed proteins (soy), sugars (dextrose, maltodextrin), yeast extract, natural flavours, caramel colour, disodium inosinate, disodium guanylate) (soy, wheat) • Worcestershire sauce (water, sugars (sugar, fancy molasses), worcestershire sauce concentrate (vinegar, blackstrap molasses, glucose, water, caramel, garlic powder, sugar, spices, tamarind, natural flavour), vinegar, salt, spices, natural flavour, potassium sorbate) • Chicken broth concentrate (sugars (maltodextrin, sugar), chicken stock, chicken fat, chicken flavor (chicken broth, salt, flavoring, water, glutamic acid, chicken fat, chicken powder, xanthan gum, organic sunflower oil), salt, yeast extract, xanthan gum, natural flavor).

Allergens

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

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Large Non-Stick Pan
Medium Pot
Measuring Cups
Colander

Tags

Under 50g of Carbs
Under 650 Calories
Ingredients
Chicken Breasts

Chicken Breasts

2 unit(s)

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Yellow Onion

Yellow Onion

1 unit(s)

Chicken Broth Concentrate

Chicken Broth Concentrate

1 unit(s)

Gravy Spice Blend

Gravy Spice Blend

20 g

Worcestershire Sauce

Worcestershire Sauce

1 tbsp

Yellow Potato

Yellow Potato

250 g

Green Bell Pepper

Green Bell Pepper

1 unit(s)

Sour Cream

Sour Cream

1 unit(s)

Unsalted Butter

Unsalted Butter

1.5 tbsp

Oil

Oil

1.5 tbsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Prep and cook potatoes

  • Before starting, preheat the oven to 450°F. Wash and dry all produce.
  • Remove any brown spots from potatoes, then cut into 1-inch pieces.
  • To a medium 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 par-cook veggies

  • Meanwhile, peel, halve, then cut half the onion into 1/4-inch slices. 
  • Core, then cut sweet and green peppers into 1/2-inch slices.
  • To a parchment-lined baking sheet, add peppers, sliced onions and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then toss to combine. 
  • Roast in the middle of the oven for 10 min. (NOTE: Veggies will continue to roast in step 4.)

3
Season and sear chicken

  • Meanwhile, cut remaining onion into 1/4-inch pieces. Set aside to make gravy in step 4.
  • Pat chicken dry with paper towels. Season with salt and pepper.
  • 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.
  • Remove from heat.

4
Finish chicken and veggies

  • When veggies have roasted for 10 min, carefully remove pan from oven. Move veggies to one side of the sheet. Transfer chicken to the other side of the sheet.
  • Roast in the middle of the oven for 12-14 min, until veggies are tender and chicken is cooked through.**
  • Transfer chicken to a clean cutting board. Rest chicken, covered, for 5 min.

5
Make gravy

  • Meanwhile, reheat the same pan over medium-high. 
  • When hot, add 1 tbsp (2 tbsp) butter, then chopped onions. Season with salt and pepper. Cook for 3-4 min, stirring often, until tender.
  • Sprinkle Gravy Spice Blend over onions, then stir to coat. 
  • Add 1 cup (1 1/2 cups) water, Worcestershire sauce and broth concentrate. Bring to a simmer.
  • Cook for 2-3 min, stirring often, until gravy thickens slightly.

6
Finish and serve

  • Roughly mash 1/2 tbsp (2 tbsp) butter and sour cream into potatoes. (NOTE: 'Smashed' potatoes will still have a few chunks!) Season with salt and pepper. 
  • Thinly slice chicken. 
  • Divide chicken, smashed potatoes and veggies between plates. 
  • Spoon gravy over chicken, potatoes and peppers.

7
Modularity Step (under step 3)

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 12-14 min.**

Nutrition per serving

620

kcal

Calories

28

g

Fat

10

g

Saturated Fat

48

g

Carbohydrate

12

g

Sugar

6

g

Dietary Fiber

45

g

Protein

155

mg

Cholesterol

870

mg

Sodium

0.5

g

Trans Fat

1550

mg

Potassium

100

mg

Calcium

3

mg

Iron

with Sour Cream Smashed Potatoes

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with Sour Cream Smashed Potatoes

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with Sour Cream Smashed Potatoes

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Under 50g of Carbs
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with Sour Cream Smashed Potatoes

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Very High Fibre
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Under 50g of Carbs
Under 650 Calories

with Sour Cream Smashed Potatoes

8 min 1/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Sour Cream Smashed Potatoes

8 min 1/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Sour Cream Smashed Potatoes

8 min 1/3
Very High Fibre
Under 50g of Carbs
Under 650 Calories

with Sour Cream Smashed Potatoes

8 min 1/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Sour Cream Smashed Potatoes

8 min 1/3
Under 50g of Carbs
Under 650 Calories

with Sour Cream Smashed Potatoes

8 min 1/3
Under 50g of Carbs
Under 650 Calories

with Sour Cream Smashed Potatoes

8 min 1/3
Under 50g of Carbs
Under 650 Calories

with Sour Cream Smashed Potatoes

8 min 1/3
Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Sour Cream Smashed Potatoes

8 min 1/3
Under 50g of Carbs
Under 650 Calories

with Sour Cream Smashed Potatoes

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Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories
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