A grilled chicken breast with roast sweet potato and broccoli. Thirty minutes, most of it in the oven, and the highest protein of the simple plates.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw.
- Ready in30 minutes
- Prep8 min
- Cook22 min
- Serves1
Ingredients
- 150 g chicken breast (cooked weight)
- 200 g sweet potato (baked)
- 150 g broccoli
- 10 g olive oil
Method
- Heat the oven to 200 C (400 F). Cut the sweet potato into chunks, toss with half the olive oil and salt, and roast for 20 to 25 minutes until tender and browned.
- Season the chicken breast and rub it with the rest of the oil. Grill or pan-fry over medium heat for six to seven minutes a side until it reaches 74 C in the thickest part. Rest for five minutes.
- Steam or boil the broccoli for four minutes while the chicken rests.
- Slice the chicken and serve with the sweet potato and broccoli.
What this plate gives you
This is the plainest dinner in the library and one of the highest in protein: 150 g of chicken breast is about 46 g of the 54 g, close to the 56 g a day the RDA gives a 70 kg adult, at 568 calories, just over a quarter of a 2,000-calorie day. The sweet potato and broccoli give 12 g of fibre, 43 percent of that day’s 28 g, and the only fat is the oil. Rest the chicken for five minutes after it comes off the heat; sliced at once it loses its juice to the board.
Swaps
- Chicken thigh: about 60 more calories and more flavour.
- White potato for the sweet potato: about the same numbers.
- Lemon, garlic and oregano on the chicken: no change to the numbers.
Keeping it
The three parts keep three to four days in the fridge and make the next day’s chicken and sweet potato salad.
