Low-carb Creamy Tuscan Chicken with Veggie Mash

PREP 15 MIN
COOK  15 MIN

EF

GF

NS

NF

Number of servings
2
Ingredients

2 tsp olive oil or oil from sundried tomatoes

300g chicken tenderloins seasoned with salt & pepper

1 tsp cornflour

12 cup (125ml) chicken stock

12 tsp garlic powder

14 cup (60g) smooth ricotta

3 sundried tomatoes chopped

3 cups (120g) baby spinach leaves

Veggie Mash

250g sweet potatoes, orange 3cm diced

1 large carrot 3cm diced

2 tbs water

1 tbs parmesan finely grated

salt & pepper, to taste

Methodbased on 2 servings
1

To make the mash, place sweet potato, carrot and a small amount of water in a microwave-safe bowl. Microwave on HIGH, uncovered for 8-10 minutes, stirring halfway through. If vegetables aren’t tender, continue to microwave in short bursts until cooked.

2

Blend or puree vegetables and water in a high-speed blender or with a stick blender until smooth. Stir through parmesan, season with salt and pepper to taste and set aside in a warm place.

3

Heat a heavy-based non-stick frypan over medium heat.  

4

Add oil and cook chicken for 3-4 minutes, turning halfway through until lightly browned and just cooked through. Transfer to a plate and keep warm.

5

Blend cornflour with a little stock to form a runny paste. Add remaining stock, garlic powder, ricotta, sundried tomatoes and blended cornflour mixture to the pan. Bring to the boil, scraping the bottom of the pan and cook until slightly thickened.  

6

Return chicken to the pan and stir in spinach, a few handfuls at a time until it wilts.

7

Divide mash between serving plates and top with chicken and sauce to serve.

Nutritional Informationper serving

Energy (kJ)

1768 kJ / 422 cals

Protein

43.7 g

Fat

12.9 g

Sat. Fat

4.7 g

Carbs

27.6 g

Sugar

15.1 g

Fiber

10.5 g

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