Are you looking for a hearty meal that won't leave you feeling guilty? Look no further than our 1 meal (425 g) Grilled Chicken Breast with Mashed Potatoes, Gravy & Vegetables. With only 450 calories, this meal is packed with flavor and nutrition.
This delicious meal is made with grilled chicken breast, creamy mashed potatoes, savory gravy, and a medley of fresh vegetables. Each serving also provides 20 grams of protein and a whopping 6 grams of fiber.
In this article, we'll explore how to prepare and store this meal, as well as its health benefits and delicious taste and texture. Let's get started!
Our 1 meal (425 g) Grilled Chicken Breast with Mashed Potatoes, Gravy & Vegetables provides a balanced mix of macronutrients and essential vitamins and minerals. Here's a breakdown of the nutritional information: - calories: 450
- Protein: 20 g
- Carbohydrates: 54 g
- Fiber: 6 g
- Total Fat: 16 g
- Saturated Fat: 4 g
- Cholesterol: 70 mg
- Sodium: 950 mg
- Vitamin A: 60% DV
- Vitamin C: 120% DV
- Calcium: 8% DV
- Iron: 15% DV It's important to note that this meal contains a moderate amount of sodium, so individuals with high blood pressure may want to limit their intake.
Ingredients
Here are the ingredients you'll need to prepare this delicious meal: - 2 (6-ounce) boneless, skinless chicken breasts
- 2 cups mashed potatoes
- 1 cup gravy
- 2 cups mixed vegetables (such as carrots, peas, and green beans)
- 2 tablespoons olive oil
- Salt and black pepper, to taste You can also add your favorite herbs and spices to the meal to make it even more flavorful!
Cooking Instructions
Follow these simple steps to prepare your delicious 1 meal (425 g) Grilled Chicken Breast with Mashed Potatoes, Gravy & Vegetables: 1. Preheat your grill to high heat.
2. Season the chicken breasts with salt, black pepper, and any herbs and spices you like. Drizzle them with olive oil.
3. Grill the chicken for 5-6 minutes per side, or until the internal temperature reaches 165°F.
4. While the chicken is cooking, heat the mashed potatoes and gravy in the microwave or on the stovetop, stirring occasionally.
5. Steam or boil the mixed vegetables until tender-crisp.
6. Serve the chicken breasts with the mashed potatoes, gravy, and mixed vegetables on the side. Enjoy! Note that cooking times may vary depending on the thickness of your chicken breasts and the power of your grill and microwave.
Storage Instructions
If you have leftovers from your 1 meal (425 g) Grilled Chicken Breast with Mashed Potatoes, Gravy & Vegetables, here's how to store them properly: - Transfer the chicken, mashed potatoes, and vegetables to separate airtight containers.
- Refrigerate for up to 4 days.
- Reheat in the microwave or on the stovetop, as desired. Note that the gravy may thicken in the refrigerator. Simply add a splash of milk or water and stir to thin it out before reheating.
Serving Suggestions
This meal is delicious and satisfying on its own, but here are a few serving suggestions to make it even more enjoyable: - Add a side salad for extra nutrition.
- Drizzle some hot sauce or barbecue sauce on the chicken for extra flavor.
- Serve with a glass of iced tea or lemonade. Feel free to get creative and come up with your own serving ideas!
Our 1 meal (425 g) Grilled Chicken Breast with Mashed Potatoes, Gravy & Vegetables contains the following allergens: - Milk (in the mashed potatoes and gravy)
- Soy (in the gravy)
- Wheat (in the gravy) Individuals with allergies or intolerances to these ingredients should avoid this meal.
Health Benefits
Our 1 meal (425 g) Grilled Chicken Breast with Mashed Potatoes, Gravy & Vegetables provides several health benefits, including: - High protein content to support muscle growth and repair
- Fiber to promote digestive health and satiety
- Vitamins and minerals, including vitamin C, vitamin A, and iron, to support overall health This meal is also relatively low in calories and fat, making it a great choice for individuals looking to maintain a healthy weight.
Taste and Texture
Our 1 meal (425 g) Grilled Chicken Breast with Mashed Potatoes, Gravy & Vegetables is a delicious combination of flavors and textures. Here's what you can expect: - Tender and juicy grilled chicken with a slightly smoky flavor
- Creamy and buttery mashed potatoes with a smooth texture
- Rich and savory gravy with a velvety consistency
- A medley of fresh vegetables with a crisp and crunchy texture Together, these elements create a meal that is both filling and satisfying.
Meal Prep Ideas
Looking to save time during the week? Here are some meal prep ideas for our 1 meal (425 g) Grilled Chicken Breast with Mashed Potatoes, Gravy & Vegetables: - Grill several chicken breasts at once and store them in the refrigerator or freezer for later use.
- Cook a large batch of mashed potatoes and gravy and portion them out into individual containers for easy reheating.
- Prep the mixed vegetables in advance by washing, chopping, and storing them in the refrigerator. By prepping some of the components of this meal in advance, you can have a delicious and healthy dinner ready in no time!
Variations
Our 1 meal (425 g) Grilled Chicken Breast with Mashed Potatoes, Gravy & Vegetables is a versatile meal that can be customized to suit your preferences. Here are a few variations to try: - Swap the chicken breast for grilled or baked fish for a lighter option.
- Use sweet potatoes instead of white potatoes for a more nutritious take on mashed potatoes.
- Try a different vegetable medley, such as roasted Brussels sprouts or sautéed zucchini and bell peppers.
- Add some grated Parmesan cheese to the mashed potatoes for extra flavor. Don't be afraid to experiment with different ingredients and flavors to make this meal your own!
Food is not just fuel, it's information. It talks to your DNA and tells it what to do.
FAQs about Grilled Chicken Breast with Mashed Potatoes, Gravy & Vegetables
1. Is this meal a healthy option?
With 450 calories, this meal can fit into a balanced diet depending on the rest of your daily intake. It provides protein from the chicken, vitamins and minerals from the vegetables, and some carbohydrates from the potatoes. However, it's important to note that the gravy may contain additional sodium and calories.
2. Is this meal suitable for those with dietary restrictions?
This meal contains chicken and vegetables, making it a good option for those with dietary restrictions such as dairy-free or gluten-free. However, it's best to check the ingredients of the gravy to ensure it meets any other dietary requirements.
3. Can this meal be considered a low-carb option?
The mashed potatoes in this meal contribute to the carbohydrate content, so it may not be considered a low-carb option. However, it still provides a good source of protein and fiber from the chicken and vegetables.
4. How can I make this meal healthier?
One way to make this meal healthier is to reduce or omit the gravy, as it can add additional sodium and calories. Steaming the vegetables instead of sautéing them can also help retain their nutrient content. Additionally, swapping the mashed potatoes for a side salad or roasted sweet potatoes can add more fiber and nutrients to the meal.
5. Is this meal filling?
With 425 grams of food and a balanced mix of protein, carbohydrates, and vegetables, this meal can be filling for some individuals. However, the level of fullness may vary depending on personal appetite and preferences.