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Protein-Packed Grilled Chicken with Creamy Mashed Potatoes and Crispy White Beans
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Fitness Recipe Synopsis
Category
Healthy Meal
Cooking Appliance
Grill Pan, Air Fryer
Prep. Time
45 min
Similar Recipes
Calorie per 100g
130 kcal
Serves
4
Overview
This fitness recipe combines lean grilled chicken, creamy mashed potatoes, and crispy white beans for a delicious and nutrient-packed meal that’s perfect for fueling your day. The tender chicken, marinated in a blend of spices, is grilled to perfection, while the mashed potatoes offer a velvety texture with the added freshness of parsley. The crispy white beans, seasoned and air-fried, provide a satisfying crunch and extra protein. Easy to prepare in just 45 minutes, this balanced dish serves 2-3 people and is a perfect fit for the Healthy Meal category, delivering a hearty and flavorful combination of high-quality protein, complex carbs, and healthy fats.
Ingredients
Grilled Chicken
Mashed Potatoes
Crispy White Beans
Nutrition Facts per 100g
Instructions
Instructions:
Prepare the Chicken:
In a bowl, marinate the chicken breasts with black pepper, red chili powder, paprika, onion powder, salt, and vegetable oil.
Preheat a grill pan on medium heat. Grill the marinated chicken for 7 minutes on each side until golden brown and fully cooked. Set aside.
Make the Mashed Potatoes:
In a pot, combine the potatoes, milk, chicken broth, salt, and pepper. Cook over medium heat until the potatoes are tender.
Mash the potatoes until smooth, then mix in the chopped parsley for added freshness.
Crisp the White Beans:
In a bowl, mix the cooked white beans with your favorite spices and vegetable oil.
Place them in an air fryer at 200°C for 5 minutes, or until crispy and golden.
Assemble the Dish:
In a serving dish, spread the mashed potatoes as the base.
Slice the grilled chicken and layer it over the mashed potatoes.
Top with the crispy white beans.
Garnish with fresh parsley for an added pop of color and flavor.
Your delicious, protein-packed, and nutrient-dense meal is ready to enjoy!
Storage Tips
Grilled Chicken:
Refrigeration: Store the grilled chicken in an airtight container or a food-safe glass container in the refrigerator for up to 3-4 days.
Freezing: For longer storage, place the chicken in a freezer-safe container or zip-top bag, removing as much air as possible. Freeze for up to 2 months.
Reheating: Reheat in a microwave or a skillet over medium heat until warmed through. If frozen, thaw in the refrigerator overnight before reheating.
Mashed Potatoes:
Refrigeration: Store mashed potatoes in an airtight container in the refrigerator for up to 3 days.
Freezing: Mashed potatoes can be stored in a freezer-safe container for up to 1 month. For best results, allow them to cool completely before freezing.
Reheating: Reheat in the microwave or on the stovetop with a splash of milk or broth to restore creaminess. Stir occasionally to ensure even heating.
Crispy White Beans:
Refrigeration: Store crispy white beans in an airtight container or resealable plastic bag in the refrigerator for up to 3 days.
Freezing: It's not recommended to freeze crispy white beans as they may lose their texture.
Reheating: Reheat in an air fryer or oven at 180°C (350°F) for a few minutes to restore their crispiness. Avoid microwaving as it may make them soggy.
General Tips:
Separate Storage: For best results, store each component (chicken, mashed potatoes, and beans) in separate containers to maintain their individual textures and flavors.
Meal Prep: If prepping for multiple meals, portion the components into individual airtight containers for easy grab-and-go storage and reheating.
Avoid Overheating: Reheat only the portion you plan to eat to maintain freshness and prevent drying out.
