Chicken Dinner

Baked Chicken Breasts

Serves: 2

Ingredients

• 4.5 oz (120 g) boneless, skinless chicken breast
• 1 Tbsp (15 mL) olive oil
• 1 tsp (2 g) salt
• ½ tsp (1 g) black pepper
• ½ tsp (1 g) garlic powder
• ½ tsp (1 g) onion powder
• ½ tsp (1 g) chili powder

Directions

1. Preheat oven to 400º F.
2. Place chicken in parchment paper-lined baking dish and coat it with the olive oil.
3. Mix salt, black pepper, garlic powder, onion powder, and chili powder together in a small bowl.
4. Sprinkle both sides of the chicken breasts with the spice mixture.
5. Bake chicken in preheated oven until internal temperature reads 74ºC (165ºF), ~20-25 minutes.
6. Serve with green peas and carrots and mashed potatoes and Jerusalem artichokes.

Mashed Potatoes and Jerusalem Artichokes

Serves: 2

Ingredients

• 1 ½ cups (225 g) Jerusalem artichokes, cut into 1” pieces
• 1 ½ cups (225 g) russet potatoes, cut into 1” pieces
• ¼ cup (60 mL) unsweetened non-dairy milk
• 1 Tbsp (1 Tbsp) olive oil
• 1 tsp (2 g) salt
• ½ tsp (1 g) black pepper

Directions

1. Add Jerusalem artichokes and potatoes to large pot. Add enough cold water over to cover.
2. Bring water to boil. Boil until Jerusalem artichokes and potatoes are tender when pierced with knife, ~15 minutes.
3. Drain and place cooked Jerusalem artichokes and potatoes in a large glass bowl.
4. Add unsweetened non-dairy milk, olive oil, salt, and pepper to bowl.
5. Use an immersion blender or hand mixer to blend until smooth.
6. Serve with baked chicken breasts and green peas and carrots.

Green Peas and Carrots

Serves: 2

Ingredients

• 1 Tbsp (15 mL) olive oil
• 3 Tbsp (30 g) onion, chopped
• 1 cup (120 g) carrots, chopped
• 1 ⅓ cups (180 g) frozen green peas
• ½ tsp (1 g) garlic powder
• ½ tsp (1 g) salt
• ¼ tsp (0.5 g) black pepper

Directions

1. Heat olive oil in a large frying pan on medium-high heat.
2. Once the oil is hot, add the onion and carrot and cook until browned, ~7 minutes, stirring occasionally.
3. Add the green peas and cook for ~2-3 minutes, stirring occasionally.
4. Add garlic powder, salt, and black pepper, and stir well.
5. Cook for another ~5 minutes until, vegetables are tender.
6. Serve with baked chicken breasts and mashed potatoes and Jerusalem artichokes.