Healthy, Flavorful, and Easy – Ready in Just 30 Minutes!
Whether you’re meal prepping or preparing a cozy dinner, this plate has it all: juicy grilled chicken, creamy mashed potatoes, and a crunchy, refreshing salad. It’s rich in protein, light on calories, and bursting with fresh flavor.
Ingredients (Serves 2)
For the Grilled Chicken
-
2 boneless, skinless chicken breasts
-
1 tablespoon olive oil
-
1 teaspoon garlic powder
-
1/2 teaspoon salt
-
1/2 teaspoon black pepper
-
1/2 teaspoon paprika (smoked or sweet)
-
Juice of 1 fresh lime
For the Mashed Potatoes
-
2 medium potatoes, peeled and boiled until tender
-
1 tablespoon unsalted butter
-
2 tablespoons milk (or more, for creamier texture)
-
1 tablespoon fresh parsley, chopped
-
Salt and black pepper to taste
For the Fresh Salad
-
1 cucumber, thinly sliced
-
1 carrot, peeled and shredded
-
Juice of 1/2 lime
-
Salt and black pepper to taste
️ Step-by-Step Instructions
1️⃣ Marinate the Chicken
-
In a small bowl, combine olive oil, garlic powder, salt, black pepper, paprika, and lime juice.
-
Place the chicken breasts in a shallow dish or zip-top bag and coat evenly with the marinade.
-
Let it marinate for 15–20 minutes (or up to 2 hours in the fridge for deeper flavor).
Tip: Pound the chicken slightly if the breasts are thick, to ensure even cooking.
2️⃣ Grill the Chicken
-
Heat a grill pan, cast iron skillet, or nonstick pan over medium-high heat.
-
Add a drizzle of oil if needed, and place the marinated chicken on the hot surface.
-
Cook for 4–5 minutes per side, or until the chicken is nicely browned and the internal temperature reaches 165°F (75°C).
-
Let rest for a few minutes before slicing.
Tip: Don’t move the chicken too much while cooking – this helps get a good sear.
3️⃣ Prepare the Mashed Potatoes
-
While the chicken grills, mash the boiled potatoes in a bowl.
-
Add the butter and milk, mixing until smooth and creamy. Add more milk if desired.
-
Season with salt and pepper, and stir in chopped parsley for brightness and color.
Optional: For ultra-creamy potatoes, use a potato ricer or hand mixer.
4️⃣ Make the Fresh Salad
-
In a bowl, combine the sliced cucumber and shredded carrot.
-
Drizzle with the lime juice and season with salt and pepper.
-
Toss to coat evenly.
Optional Add-ins: thinly sliced red onions, cherry tomatoes, or a sprinkle of chili flakes for kick.
5️⃣ Assemble and Serve
-
On each plate, place a serving of grilled chicken, a scoop of mashed potatoes, and a side of the fresh salad.
-
Garnish with a lime wedge and additional parsley if desired.
Serve immediately while warm and fresh!
⏱ Prep & Cook Time
-
Prep Time: 15 minutes
-
Cook Time: 15 minutes
-
Total Time: 30 minutes
Nutrition Information (Per Serving)
-
Calories: ~350 kcal
-
Protein: ~30g
-
Carbohydrates: ~25g
-
Fat: ~15g
-
Fiber: ~4g
Note: Nutrition values may vary slightly depending on ingredients used.
Tips & Variations
-
Add spice: Toss in chili powder or cayenne for a spicier marinade.
-
No grill pan? Use a regular nonstick skillet or bake the chicken in the oven at 200°C (400°F) for 20–25 minutes.
-
Dairy-free option: Substitute butter and milk with plant-based versions for the potatoes.
-
Low-carb version: Swap mashed potatoes for cauliflower mash or a green veggie side.