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Roast Chicken with Sweet Potato Purée and Steamed Broccoli

Roast Chicken with Sweet Potato Purée and Steamed Broccoli
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Nutrition Facts

Per 520g serving

% Daily Value based on a 2000 kcal diet

Calories 760 kcal
38% DV
Total Fat 38.0g
58% DV
Monounsaturated Fat20.0g
Polyunsaturated Fat8.0g
Saturated Fat9.0g
Trans Fat0.2g
Total Carbohydrate 39.0g
13% DV
Fiber9.0g
Starch22.0g
Sugars8.0g
Protein 63.0g
100% DV
Animal Protein60.0g
Plant Protein3.0g

About

A high-protein plate with roasted chicken, mashed sweet potato, and steamed broccoli. It is relatively low in refined carbohydrates and provides substantial potassium, niacin, selenium, and vitamin A.

Ingredients

Vitamins & Minerals

Vitamins

NutrientAmountDV%Half-life
Choline210.0mg38%
Vitamin A1450.0mcg161%
Vitamin B10.3mg23%
Vitamin B121.1mcg46%
Vitamin B20.6mg48%
Vitamin B324.5mg153%
Vitamin B53.8mg76%
Vitamin B61.9mg112%
Vitamin B712.0mcg40%
Vitamin B9120.0mcg30%
Vitamin C92.0mg102%
Vitamin D1.1mcg6%
Vitamin E2.8mg19%
Vitamin K150.0mcg125%

Minerals

NutrientAmountDV%Half-life
Calcium95.0mg10%
Copper220.0mcg24%
Iron3.2mg18%
Magnesium88.0mg21%
Phosphorus620.0mg89%
Potassium1450.0mg31%
Selenium68.0mcg124%
Sodium780.0mg34%
Zinc4.8mg44%

Roast Chicken with Sweet Potato Purée and Steamed Broccoli

Headnote


This is a study in clean contrasts: crisp-skinned chicken, velvety sweet potato, and broccoli cooked just to tenderness. The plate is built on restraint, with each element kept distinct so the natural sweetness, savor, and slight bitterness remain clear. It is a simple dish, but one that rewards precision at every stage.

Recipe essentials


  • Dish category: Main course

  • Cuisine or origin: Contemporary European

  • Course type: Dinner

  • Yield: 1 serving

  • Serving size: 520 g

  • Prep time: 15 minutes

  • Cook time: 35 minutes

  • Total time: 50 minutes

  • Difficulty: Moderate


  • Equipment


  • Oven

  • Small roasting tray

  • Medium saucepan

  • Steamer basket

  • Mixing bowl

  • Potato masher or fine sieve

  • Small spoon or spatula


  • Ingredients


    Chicken


  • 220 g chicken

  • 8 g vegetable oil

  • 2 g salt

  • 1 g black pepper

  • 1 g paprika


  • Sweet potato purée


  • 180 g sweet potato, peeled and cut into even pieces

  • 12 g butter

  • 2 g salt


  • Broccoli


  • 100 g broccoli, cut into florets

  • 1 g salt


  • Method


  • 1. Heat the oven to 220°C. Line a small roasting tray with the chicken and pat the surface dry. Rub with the vegetable oil, then season evenly with salt, black pepper, and paprika. The coating should be thin and uniform, not pasty.


  • 2. Place the chicken in the hot oven and roast for 25 to 30 minutes, depending on thickness. The skin should take on a deep golden color, the juices should run clear, and the thickest part should reach 74°C. Rest the chicken for 5 minutes before serving.


  • 3. Meanwhile, place the sweet potato in a saucepan and cover with cold water. Add the salt and bring to a steady simmer over medium heat. Cook for 12 to 15 minutes, until completely tender and the edges begin to break down.


  • 4. Drain the sweet potato thoroughly and return it to the warm pan for 1 minute over low heat to drive off excess moisture. Add the butter and mash until smooth and dense, with no fibrous pieces remaining. The purée should hold its shape on the plate.


  • 5. Set the broccoli in a steamer basket over simmering water, cover, and steam for 3 to 4 minutes. It should remain bright green and yield slightly at the stem while keeping a clean, fresh bite. Season lightly with the remaining salt.


  • Plating and serving


    Set the sweet potato purée as a neat base on one side of the plate. Slice or leave the chicken whole and place it alongside, then arrange the broccoli in a compact bundle to finish the composition. Serve immediately while the chicken skin remains crisp and the purée is warm and smooth.

    Professional notes


    Dry chicken roasts with better color and cleaner skin. The sweet potato must be drained aggressively; excess water weakens both texture and flavor. Broccoli should be steamed briefly and served at once, preserving its color, structure, and freshness.
    Gluten-freeBalanced

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