From Becca's Nutrition Class

Spice out of the Cabinet Chicken,
Roasted Vegetables, & Smashed Potatoes1

We haven't tried this yet, but don't want to forget it....
This is a meal almost everyone likes, but now it has a healthier twist and spicy kick to it! Now I know what you're saying..."Mashed potatoes? How can that be healthy?" This mashed potato recipe I found cuts out a good portion of "bad" ingredients, yet doesn't sacrifice the flavor! As for the chicken, the point is to not have to go out to the grocery store to buy lots of fancy spices (which are usually expensive too), but instead just go to your home spice cabinet and utilize what you already have! In regards to the vegetables, we all know we need them, so here is a place to plug them in.

Spices for Chicken
Rule of thumb: for every 1 tablespoon (Tbsp) you use of a mild spice (for example garlic powder), use ¼ the amount for spices with a kick (for example cayenne pepper).
Here are the spices I use, but feel free to substitute whatever you like:
1Tbsp of:
Chili powder
Cumin
Brown Sugar
Garlic Powder
Onion Powder
Salt
Pepper
¼ Tsp of:
Cayenne Pepper
Paprika

Other Ingredients:
*recipe is designed for 2 people, however if you have kids or guests, just double or triple the recipe!
2 Chicken breasts
2 Yukon Gold potatoes (medium size)
1 Zucchini
1 Squash
½ cup Extra Virgin Olive Oil
Balsamic Vinegar
1/8 cup low sodium Chicken Broth, warmed
1/8 cup reduced fat Sour Cream (don't worry, it only reduces fat not flavor)
2 tsp chopped chives
Salt
Pepper


Directions:
*Before starting, preheat your oven to 400 degrees and heat up your grill
1. Slice potatoes (leave on the skin for extra nutrition) into 1/2 inch thick slices and place them in a pot of water
2. Bring the water to a boil and allow to boil for 15-20 minutes (or until you can smash a piece with a fork and its nice and fluffy)
3. Meanwhile, slice squash and zucchini into ¼ inch – ½ inch thick
4. Spread vegetable slices on a baking sheet (I put foil down first for minimal clean up!)
5. Mix ¼ cup evoo (extra virgin olive oil), a couple of tablespoons of balsamic vinegar, 1tsp salt, and 1tsp pepper in a small bowl and whisk together
6. Brush vegetables with mixture and place in oven for approx 20 min (the longer you cook them, the softer they get so if you like your vegetables more firm, only leave them in for about 15 min)
7. Mix all spices for the chicken together in a bowl (I usually do it in a tupperware container so that I can save the leftovers for next time)
8. Pound out chicken breasts to that they are about the same thickness throughout to ensure even cooking
9. Rub chicken breasts with a small amount of evoo (extra virgin olive oil)
10. Pat approx. 1 Tbsp of spice rub onto each chicken breast
11. Place chicken breasts rub side down onto grill (if you don’t have or want to use a grill, heat up a skillet with a little of non-stick cooking spray and use that instead!)
12 .Grill each side for about 4 minutes or until no longer pink inside (while first side is
cooking, brush on a little more evoo and spice rub on the other side)
*When cooking chicken you want to make sure that it is cooked all the way through,
however you don't want to overcook it or it will become very dry! The solution is to
stick a meat thermometer into the thickest part and make sure it reaches 165⁰
Check out this website for more food safety information and cooking temperatures:
http://www.fsis.usda.gov/Is_It_Done_Yet/Brochure_Text/index.asp
13. Drain potatoes and put into a bowl
14. Add warmed chicken broth and smash until most lumps are gone
15. Stir in sour cream and chives and they are ready to serve!

Calories:
Chicken = 142 (1 breast)
Potatoes = 130 (3/4 cup)
Oils= 119
Total Calories for this meal = 391 calories!

I would love to hear feedback from any of you that try this recipe!
Email me any comments, questions, or foods that you would love to see in our recipe section!
Lorin Grant: Lorin.Grant@gmail.com

1Krieger, Ellie. "Smashed Potatoes with Sour Cream and Chives." The Food You Crave. Illus. Christopher Hirsheimer. Trans. Pamela Hoenig. Newtown: The Taunton Press, 2008. 262. Print.