Description
A quick, comforting, and nutritious dinner featuring high-protein grilled chicken, creamy Greek yogurt mashed potatoes, and fresh vegetables. This simple recipe is perfect for busy weeknights and meal prep.
Ingredients
Scale
- 4 cups cubed Russet or Yukon Gold potatoes (approx. 3 lbs)
- 1.5 lbs boneless, skinless chicken breasts or thighs
- 1/2 cup plain non-fat or 2% Greek yogurt
- 3 tablespoons extra virgin olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt and black pepper to taste
- Fresh parsley or chives for garnish
- 2 cups vegetables (broccoli, green beans, or roasted zucchini)
Instructions
- Peel and chop potatoes into 1-inch cubes. Place in a large pot, cover with cold salted water, and bring to a boil. Reduce to a simmer and cook for 15-20 minutes until tender.
- Drain potatoes thoroughly in a colander and let them steam for 2 minutes to remove excess moisture.
- While potatoes cook, mix 2 tablespoons olive oil, garlic powder, smoked paprika, salt, and pepper in a bowl. Add chicken and coat evenly to marinate for 10-15 minutes.
- Heat a grill or grill pan to medium-high heat. Grill chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Remove and let rest for 5 minutes before slicing.
- Return drained potatoes to the hot pot. Add Greek yogurt, remaining 1 tablespoon olive oil, salt, and pepper. Blend with a hand mixer or mash until smooth and creamy.
- Steam or roast vegetables until crisp-tender (4-5 minutes for broccoli). Season with salt and garlic powder.
- Assemble bowls by scooping mashed potatoes into the bottom, topping with sliced chicken, and adding vegetables on the side. Garnish with fresh herbs and drizzle with extra olive oil if desired.
Notes
Do not use a food processor for the potatoes as it can make them gummy. Let the chicken rest before slicing to retain juices. For dairy-free, swap yogurt for dairy-free alternative or olive oil/nutritional yeast. For low-carb, replace half the potatoes with cauliflower. Ensure potatoes are drained well to avoid watery mash.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl per serving
- Calories: 450
- Sugar: 3
- Sodium: 600
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 45
- Fiber: 5
- Protein: 35
Keywords: grilled chicken, mashed potatoes, healthy dinner, meal prep, high protein, comfort food, gluten-free, quick meals