Blackened Chicken

Blackened Chicken with Sweet Potatoe and Broccoli Mash


1/4 tspTurmeric,Ground
1/4 tspPepper,Black
1/4 tspPaprika
1/4 tspOregano, Ground
1/4 tspCinnamon, Ground
1/4 tspAllspice
2 unit (about 71grams each)Chicken Breast, Skinless
1/2 cupFlour, All Purpose
1 tbspOlive Oil
0.5 wholeSweet Potatoes
1 cupBroccoli
3 tbspChicken Stock
2 tbspButter, Without Salt
1/2 tspSalt
1 tbspBalsamic Vinegar
1/4 tspChili Powder
1 tspDijon Mustard


Preheat the oven to 400 degrees.
For the blackened chicken breast, mix all the herbs and spices together in a small bowl, to combine.
Add the flour to the mix and stir well.
Coat the chicken breast in the spiced flour, shaking off any excess.
Heat the oil in a small frying pan, over a moderate heat, and then add the chicken to pan-fry for 5-6 minutes on each side, before placing into the preheated oven to continue cooking for 8-10 minutes, or until the chicken has cooked through.
For the sweet potato mash, place the sweet potato (diced) into a pan with boiling water, over a high heat, to boil for 6-8 minutes.
Add the broccoli florets to the water, and continue cooking for a further 1-2 minutes. Drain the sweet potato and broccoli from the water, then mash with the seasoning and the butter. Mash until smooth.
For the sauce, place all the ingredients into a small pan, over a moderate heat, to reduce and thicken for 3-4 minutes
To plate up, spoon the sweet potato mash onto a serving plate, top with the blackened chicken, and spoon a little of the sauce over the top.
Note: For the sauce 1 tsp butter 1 tsp Dijon mustard 1-2 tbsp chicken stock 1 tsp balsamic vinegar




Calories/serving: 344
Protein: 22.5g
Carbs: 36.5
Cholesterol: 50.6
Sodium: 123.5
Fat Total: 10.8
Sat Fat: 3.3
Mono Fat: 6.2
Poly Fat: 1.3