Herb-Crusted Chicken Breast with Sweet Potato Mash
Tender chicken breasts coated in a crispy Parmesan-herb crust, paired with creamy garlic sweet potato mash and steamed green beans. A comforting yet nutritious dinner with 42g of protein and just 450 calories.
15m
4
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Ingredients
- 4 boneless, skinless chicken breasts (6 oz each)
- 1/3 cup panko breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 tablespoon fresh rosemary, finely chopped
- 1 tablespoon fresh thyme, finely chopped
- 2 tablespoons Dijon mustard
- 1 tablespoon olive oil
- 2 large sweet potatoes (about 1.5 lbs), peeled and cubed
- 2 tablespoons unsalted butter
- 2 cloves garlic, minced
- 1/4 cup low-fat milk
- 1 pound fresh green beans, trimmed
- Salt and pepper to taste
Instructions
- 1
Preheat oven and prep sweet potatoes
Preheat oven to 425°F (220°C). Place cubed sweet potatoes in a large pot, cover with cold water, and bring to a boil. Cook for 12-15 minutes until fork-tender.
- 2
Prepare the herb crust
In a shallow bowl, combine panko breadcrumbs, Parmesan cheese, rosemary, thyme, and a pinch of salt and pepper. Drizzle with olive oil and mix until crumbly.
- 3
Coat the chicken
Pat chicken breasts dry and season with salt and pepper. Brush the top of each breast with Dijon mustard, then press the herb-breadcrumb mixture firmly onto the mustard-coated side.
- 4
Bake the chicken
Place chicken crust-side up on a parchment-lined baking sheet. Bake for 22-25 minutes until the crust is golden brown and the chicken reaches an internal temperature of 165°F (74°C).
- 5
Make the sweet potato mash
Drain the sweet potatoes and return to the pot. Add butter, minced garlic, milk, salt, and pepper. Mash until smooth and creamy. Cover to keep warm.
- 6
Steam the green beans
While the chicken bakes, steam the green beans for 4-5 minutes until tender-crisp. Season with a pinch of salt and pepper.
- 7
Plate and serve
Serve each herb-crusted chicken breast alongside a generous scoop of sweet potato mash and steamed green beans. Let chicken rest for 3 minutes before slicing if desired.
Chef's Tips
Pound the chicken breasts to an even thickness (about 3/4 inch) for uniform cooking. The Dijon mustard acts as glue for the crust and adds flavor without extra calories. For extra-crispy crust, broil for 1-2 minutes at the end — watch carefully to avoid burning.
Nutrition Facts
Frequently Asked Questions
Everything you need to know about making this herb-crusted chicken breast with sweet potato mash
How long does it take to make Herb-Crusted Chicken Breast with Sweet Potato Mash?
This recipe takes 40 minutes total time, including 15 minutes prep time and 25 minutes cooking time.
How many servings does this Herb-Crusted Chicken Breast with Sweet Potato Mash recipe make?
This recipe yields 4 servings.
What is the difficulty level of this Herb-Crusted Chicken Breast with Sweet Potato Mash recipe?
This recipe is rated as Medium difficulty level, making it suitable for home cooks with some experience.
Can I make substitutions in this Herb-Crusted Chicken Breast with Sweet Potato Mash recipe?
Yes, you can make substitutions, but they may affect the final result. Common substitutions include using different types of ingredients for dietary restrictions or personal preferences.
Can I make this herb-crusted chicken breast with sweet potato mash ahead of time?
Yes! You can prepare this herb-crusted chicken breast with sweet potato mash up to 1 day ahead. Assemble the dish completely, cover with foil, and refrigerate. When ready to serve, bring to room temperature for 30 minutes, then bake as directed, adding an extra 10-15 minutes to the cooking time if needed.
How do I store leftover herb-crusted chicken breast with sweet potato mash?
Store leftover herb-crusted chicken breast with sweet potato mash covered in the refrigerator for up to 4 days. To reheat, cover with foil and warm in a 350°F oven for 15-20 minutes, or microwave individual portions for 1-2 minutes until heated through.
What side dishes go well with herb-crusted chicken breast with sweet potato mash?
This herb-crusted chicken breast with sweet potato mash pairs beautifully with a simple green salad, roasted vegetables like broccoli or Brussels sprouts, or crusty bread. For a complete meal, serve alongside grilled chicken or a protein of your choice.
Can I freeze herb-crusted chicken breast with sweet potato mash?
Yes, this herb-crusted chicken breast with sweet potato mash freezes well for up to 3 months. Wrap tightly in plastic wrap and aluminum foil, or store in freezer-safe containers. Thaw overnight in the refrigerator before reheating in the oven at 350°F until warmed through.