11
440
55

Ingredients

  • 1 pound russet potatoes
  • 1/4 cup 2% milk
  • 2 tablespoons butter (divided)
  • 3 teaspoons kosher salt (divided)
  • 3 teaspoons black pepper (divided)
  • 20 ounces boneless skinless chicken breasts
  • 1/4 cup flour
  • 2 tablespoons canola
  • 1 1/2 cups fat free chicken stock (unsalted)
  • 1/3 cup 2% milk
  • 4 cups broccoli (steamed)

Directions

  1. Cube potatoes, place in a pot and cover with water. Bring to a boil and cook for 20 min or until soft. Drain, retaining 1/2 cup of potato water. Add 1/4 cup milk, 1 tsp salt and pepper, 1 tbsp butter and mash. Use some of the potato water if additional liquid is needed. Cover and keep warm.
  2. While potatoes are cooking, preheat skillet over med-high heat. Sprinkle chicken with 1 tsp salt and pepper and dredge in 2 tbsp of flour. Add 1 tbsp oil and butter to skillet. Sear chicken 5 min per side or until done. Remove and keep warm.
  3. Add 1 tbsp oil to skillet then whisk in remaining flour for 30 seconds. Add stock, bring to a boil while whisking until smooth. Reduce heat and simmer for 2 minutes until thickened. Salt and pepper to taste.

NutritionView more

440Calories
Sodium86%DV2060mg
Fat28%DV18g
Protein73%DV37g
Carbs12%DV35g
Fiber16%DV4g

PER SERVING *

Calories440Calories from Fat160
% DAILY VALUE*
Total Fat18g28%
Saturated Fat6g30%
Trans Fat
Cholesterol110mg37%
Sodium2060mg86%
Potassium1370mg39%
Protein37g73%
Calories from Fat160
% DAILY VALUE*
Total Carbohydrate35g12%
Dietary Fiber4g16%
Sugars5g10%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.