Tender and juicy chicken glazed with a sweet and sticky honey sauce, served with creamy cheesy potato mash.
Recipe: Honey-Glazed Chicken with Creamy Cheesy Potato Mash
Ingredients:
- 4 boneless, skinless chicken breasts
- ½ cup honey
- 3 tablespoons soy sauce
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- ½ teaspoon ground black pepper
- 4 medium-sized potatoes, peeled and cubed
- ½ cup milk
- ½ cup grated cheddar cheese
- Salt, to taste
- Chopped fresh parsley, for garnish (optional)
Method of Preparation:
1. Preheat the oven to 375°F (190°C).
2. In a small bowl, whisk together the honey, soy sauce, olive oil, minced garlic, and black pepper.
3. Place the chicken breasts in a baking dish and pour the honey glaze mixture over them, ensuring the chicken is well coated. Set aside to marinate for 20-30 minutes.
4. While the chicken is marinating, prepare the potato mash. Boil the cubed potatoes in a pot of salted water until tender. Drain the cooked potatoes and return them to the pot.
5. Mash the potatoes with a potato masher or fork until smooth. Add the milk, grated cheddar cheese, and salt to taste. Mix well until the cheese is melted and the potatoes are creamy. Keep warm.
6. Heat a large oven-safe skillet or frying pan over medium-high heat. Add a little oil if needed. Place the marinated chicken breasts in the pan and sear them for 2-3 minutes on each side until browned.
7. Transfer the skillet to the preheated oven and bake for about 15-20 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
8. Remove the chicken from the oven and let it rest for a few minutes.
9. Serve the honey-glazed chicken alongside a generous portion of creamy cheesy potato mash. Garnish with chopped fresh parsley if desired.
Number of Calories (approximate values per serving):
- Honey-Glazed Chicken: 300-350 calories
- Creamy Cheesy Potato Mash: 200-250 calories
Benefits:
1. Chicken is a good source of lean protein, which is essential for building and repairing tissues, supporting muscle growth, and boosting the immune system.
2. Honey contains antioxidants and has antibacterial properties. It may provide some relief for coughs and sore throats.
3. Soy sauce adds flavor to the dish and can be a source of umami taste. However, it should be consumed in moderation due to its high sodium content.
4. Olive oil is a healthier alternative to other cooking oils and is rich in monounsaturated fats, which can help promote heart health.
5. Potatoes are a good source of vitamins C and B6, potassium, and dietary fiber. They provide energy and can contribute to a feeling of fullness.
6. Milk and cheddar cheese in the potato mash provide calcium and protein, important for strong bones and healthy teeth.
7. The dish is a balanced combination of protein, carbohydrates, and fats, making it a satisfying and nourishing meal option.
Note: The calorie count may vary depending on the specific ingredients and portion sizes used. It's always advisable to consult a nutritionist or use a reliable calorie tracking app for accurate calorie information based on your specific dietary needs.