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.
Added by Recipe Organizer Team
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?
The listed total time is 40 minutes. Prep time is 15 minutes and cooking time is 25 minutes. Follow the instructions for any resting or chilling steps.
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?
The listed difficulty level is medium.