Carb Smart Crusted Chicken and Carrot Mash
with Green Bean and Pepper Medley
Maple-infused carrot mash gets topped with nut-crusted chicken for a meal that's delicious and light on carbs! A garlicky veggie medley fills out the rest of this classic-comfort dinner.
Carb Smart is based on a per serving calculation of the recipe's carbohydrate amount.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
2 unit
Chicken Breasts
340 g
Carrot
1 tbsp
Maple Syrup
28 g
Walnuts, chopped
(Contains Tree nuts)
170 g
Green Beans
2 tbsp
Mayonnaise
(Contains Egg, Mustard)
¼ cup
Panko Breadcrumbs
(Contains Wheat)
2 tbsp
Unsalted Butter
(Contains Milk)
160 g
Sweet Bell Pepper
2 unit
Garlic, cloves
Not included in your delivery
2 tbsp
Oil*
¼ tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Instructions
Before starting, preheat the oven to 425°F. Wash and dry all produce. Finely chop walnuts. Add walnuts and breadcrumbs to a shallow bowl, then stir to combine. Pat chicken dry with paper towels, then season with salt and pepper. Coat chicken all over with mayo. Working with one chicken breast at a time, press both sides into panko to coat completely.
Transfer chicken to a parchment-lined baking sheet, then drizzle 1 tbsp oil (dbl for 4 ppl) over top. Bake in the middle of the oven, flipping halfway through, until cooked through, 16-18 min.**
While chicken bakes, peel then cut carrot into 1/4-inch rounds. Trim green beans. Core, then cut pepper into 1/4-inch slices. Peel, then mince or grate garlic.
Add carrots, 2 tsp salt and enough water to cover (by approx. 1 inch) to a large pot (use same for 4 ppl). Cover and bring to a boil over high heat. Once boiling, reduce heat to medium-high. Simmer uncovered until fork-tender, 14-15 min. Drain and return carrots to the same pot, off heat. Mash 1 tbsp maple syrup and 2 tbsp butter (dbl both for 4 ppl) into carrots until creamy. Season with salt and pepper.
While carrots cook, heat a large non-stick pan over medium-high heat. When hot, add green beans and 3 tbsp water (dbl for 4 ppl). Cook, stirring occasionally, until tender-crisp, 3-4 min. Add 1 tbsp oil (dbl for 4 ppl), peppers and garlic. Cook, stirring often until peppers are tender-crisp, 3-4 min. Season with salt and pepper.
Divide carrot mash, chicken and veggies between plates.
