A wholesome and balanced meal featuring tender grilled chicken, smooth and buttery sweet potato mash, and crisp steamed broccoli. This nutritious trio provides a satisfying combination of protein, complex carbohydrates, and fiber—ideal for a health-conscious lunch or dinner.

Why You’ll Love This Recipe

This recipe offers a complete and nourishing meal with simple, natural ingredients. The chicken is juicy and herb-seasoned, the sweet potato mash is creamy and comforting, and the broccoli adds freshness and a touch of crunch. It’s perfect for meal prep, easy to customize, and quick enough for weeknights while still being elegant enough for guests.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

For the chicken:

• 1 lb chicken breast tenders
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 teaspoon lemon juice
• 1/2 teaspoon dried thyme
• Salt and pepper to taste

For the sweet potato mash:

• 2 large sweet potatoes, peeled and cubed
• 2 tablespoons unsalted butter
• 1/4 cup milk (or plant-based milk)
• Salt and pepper to taste

For the broccoli:

• 2 cups broccoli florets
• Pinch of salt
• Optional: squeeze of lemon juice or drizzle of olive oil for serving

Directions

1. In a bowl, toss the chicken tenders with olive oil, garlic, lemon juice, thyme, salt, and pepper. Let marinate for at least 15 minutes.
2. Heat a grill pan or skillet over medium-high heat. Grill the chicken tenders for 3–4 minutes on each side until fully cooked and lightly charred. Set aside.
3. Meanwhile, boil the cubed sweet potatoes in a large pot of salted water until fork-tender (about 12–15 minutes).
4. Drain the sweet potatoes and mash them with butter and milk. Season with salt and pepper to taste. Mix until smooth and creamy.
5. Steam the broccoli florets over boiling water for 4–5 minutes, or until bright green and tender-crisp. Season with a pinch of salt and, if desired, a squeeze of lemon juice or a drizzle of olive oil.
6. Assemble the plate with grilled chicken, a scoop of sweet potato mash, and steamed broccoli. Garnish with freshly cracked black pepper.

Servings and timing

This recipe serves 2–3 people.
Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes

Variations

• Different protein: Substitute grilled chicken with salmon, tofu, or lean steak.
• Mashed potatoes: Use regular white potatoes or cauliflower mash as an alternative to sweet potatoes.
• Add grains: Include a side of brown rice or quinoa for extra fiber and satiety.
• Herb butter: Stir chopped herbs like chives or parsley into the sweet potato mash.
• Spiced chicken: Add paprika, cumin, or cayenne for a bolder chicken flavor.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat each component separately in the microwave or in a skillet until warmed through. To maintain texture, reheat the chicken in a covered pan over low heat and steam the broccoli briefly before serving again.

FAQs

Can I use chicken breasts instead of tenders?

Yes, just slice the chicken breasts into strips or adjust the grilling time to ensure they’re cooked through.

Is this recipe good for meal prep?

Absolutely. Each component can be made in advance and stored separately for quick assembly throughout the week.

Can I make this dairy-free?

Yes, use plant-based butter and milk alternatives for the sweet potato mash.

How do I know when the chicken is done?

The internal temperature should reach 165°F (74°C) and the juices should run clear.

Can I roast the broccoli instead?

Yes, toss broccoli with olive oil and roast at 400°F (200°C) for 15–20 minutes for a crispier texture.

What’s the best way to mash sweet potatoes?

A potato masher or hand mixer works well. For ultra-smooth mash, use a food processor.

Can I season the broccoli more?

Yes, garlic powder, lemon zest, or chili flakes can be added for extra flavor.

How can I make this more filling?

Add a serving of whole grains like quinoa, couscous, or brown rice on the side.

Is this recipe low-carb?

The sweet potato mash is higher in carbohydrates, but you can substitute it with mashed cauliflower for a low-carb version.

Can I grill the chicken outdoors?

Yes, this recipe works well on an outdoor grill. Just preheat to medium-high and follow the same grilling times.

Conclusion

Grilled Chicken with Sweet Potato Mash and Steamed Broccoli is a simple, balanced, and nourishing meal that comes together with ease. It’s perfect for a healthy dinner, weekly meal prep, or even casual entertaining. With its clean ingredients and customizable components, this meal proves that nutritious can also be delicious.

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