No-Thyme Quick Chicken with Smash Broc-o-tatoes and Gouda Gravy

Very Healthy
Health score
61%
No-Thyme Quick Chicken with Smash Broc-o-tatoes and Gouda Gravy
55 min.
4
936kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • head broccoli trimmed cut into florets and 1-inch cubes
  • tablespoons butter 
  • cup chicken stock see 
  • tablespoons evoo extra-virgin ( olive oil)
  • tablespoons flour all-purpose
  • tablespoons thyme leaves fresh chopped
  • 1.5 cups gouda cheese shredded
  •  idaho potatoes peeled cut in 2-inch cubes
  • 1.5 cups milk 
  • servings salt 
  • 24 ounce chicken breasts boneless skinless

Equipment

  • frying pan
  • whisk
  • pot
  • wooden spoon

Directions

  1. Place the potatoes in a large pot and cover with cold water. Bring to a boil, salt the water, reduce the heat a bit, and cook until tender, about 12 minutes. Heads up: about halfway through you will add the broccoli to the pot, so use a pot large enough to accommodate both.
  2. Season the chicken breasts with the thyme, salt, and pepper.
  3. Heat the EVOO in a skillet over medium-high heat and cook the chicken for 6 minutes on each side.
  4. Add the broccoli to the potatoes and cook for 6 minutes.
  5. Heat the butter in a small saucepot over medium heat. When the butter has melted, add the flour and cook for 1 minute, then whisk in the chicken stock and 1 cup of the milk or half-and-half. Thicken for 2 to 3 minutes, season the sauce with salt and pepper, then stir in the cheese in a figure-eight motion with a wooden spoon for 2 minutes, or until the cheese is melted. Turn off the heat.
  6. Drain the cooked broccoli and potatoes and return to the hot pot to dry them out. Mash the broccoli and potatoes together, using the remaining milk to reach the desired consistency. Season with salt and pepper.
  7. Slice the chicken breasts on an angle. Pile some mashed broc-o-tatoes on plates and arrange the fanned-out chicken on the edge of the mound.
  8. Pour the Gouda gravy over the top.

Nutrition Facts

Calories936kcal
Protein30.58%
Fat43.71%
Carbs25.71%

Properties

Glycemic Index
95.94
Glycemic Load
36.64
Inflammation Score
-10
Nutrition Score
53.810000170832%

Flavonoids

Apigenin
0.09mg
Luteolin
2.81mg
Kaempferol
11.92mg
Myricetin
0.09mg
Quercetin
4.96mg

Nutrients percent of daily need

Calories:935.71kcal
46.79%
Fat:45.87g
70.57%
Saturated Fat:23.29g
145.56%
Carbohydrates:60.73g
20.24%
Net Carbohydrates:53.39g
19.41%
Sugar:11.24g
12.49%
Cholesterol:237.83mg
79.28%
Sodium:1344.66mg
58.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:72.21g
144.43%
Vitamin C:155.49mg
188.47%
Vitamin K:166.53µg
158.6%
Vitamin B6:2.45mg
122.63%
Phosphorus:1177.3mg
117.73%
Vitamin B3:22.31mg
111.53%
Selenium:76.35µg
109.08%
Calcium:860.07mg
86.01%
Potassium:2333.94mg
66.68%
Vitamin B2:0.93mg
54.67%
Vitamin B5:4.62mg
46.19%
Magnesium:170.99mg
42.75%
Zinc:6.24mg
41.63%
Folate:162.68µg
40.67%
Vitamin A:1991.41IU
39.83%
Manganese:0.79mg
39.58%
Vitamin B12:2.21µg
36.87%
Vitamin B1:0.52mg
34.79%
Fiber:7.34g
29.35%
Iron:4.75mg
26.37%
Copper:0.43mg
21.57%
Vitamin E:2.98mg
19.87%
Vitamin D:1.62µg
10.8%