Low-carb Creamy Tuscan Chicken with Veggie Mash
PREP 15 MIN•COOK 15 MIN
EF
GF
NS
NF
Number of servings
2
2 tsp olive oil or oil from sundried tomatoes
300g chicken tenderloins seasoned with salt & pepper
1 tsp cornflour
1⁄2 cup (125ml) chicken stock
1⁄2 tsp garlic powder
1⁄4 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
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.
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.
Heat a heavy-based non-stick frypan over medium heat.
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.
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.
Return chicken to the pan and stir in spinach, a few handfuls at a time until it wilts.
Divide mash between serving plates and top with chicken and sauce to serve.
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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