Grilled Chicken with Mashed Potatoes & Fresh Salad
Ingredients (2 servings)
For the Grilled Chicken:
2 boneless skinless chicken breasts (150g each)
1 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
½ tsp dried oregano
Salt & pepper to taste
Juice of ½ lemon (optional)
For the Mashed Potatoes:
3 medium potatoes, peeled and diced
2 tbsp (or olive oil)
¼ cup milk (or plant-based milk)
Salt & pepper to tast
Optional: 1 garlic clove, minced
For the Fresh Salad:
1 cup cherry tomatoes, halved
1 cucumber, diced
½ red onion, thinly sliced
1 cup lettuce or mixed greens
1 tbsp olive oil
1 tbsp lemon juice or balsamic vinegar
Salt & pepper to taste
Instructions
1. Prep the Chicken:
Pat chicken dry.
In a bowl, mix olive oil, garlic powder, paprika, oregano, salt, pepper, and lemon juice.
Coat chicken in the marinade and let sit for 10–15 minutes.
2. Grill the Chicken:
Heat a grill pan or outdoor grill over medium-high heat.
Grill chicken 5–7 minutes per side or until internal temperature hits 75°C (165°F).
Let rest 5 minutes before slicing.
3. Make the Mashed Potatoes:
Boil diced potatoes in salted water for 15 minutes until soft.
Drain, add butter, warm milk, and optional garlic.
Mash until smooth and creamy. Season with salt and pepper.
4. Prepare the Salad:
In a bowl, combine tomatoes, cucumber, onion, and greens.
Whisk olive oil, lemon juice/vinegar, salt, and pepper; toss with veggies.
5. Assemble & Serve:
Plate the sliced grilled chicken with a scoop of mashed potatoes and a side of fresh salad.
Optional: Drizzle extra olive oil or herbs over the potatoes or chicken for flavor.
Time Required
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Nutritional Information (Per Serving)
(Approximate values)
Component Amount
Calories 490 kcal
Protein 38g
Carbohydrates 35g
Fat 22g
Fiber 5g
Sugar 6g
Sodium 380mgNote: For lighter versions, reduce butter/oil or use low-fat milk.
Q&A
Q1: Can I use chicken thighs instead of breasts?
Yes! Thighs are juicier and more flavorful. Adjust grilling time (around 6–8 minutes per side depending on thickness).
Q2: How can I make it dairy-free?
Use olive oil instead of butter and unsweetened plant-based milk for the mash.
Q3: Can I meal prep this?
Absolutely. Store grilled chicken and mashed potatoes separately in containers. Reheat before serving and add fresh salad on the day of eating.
Q4: What can I add to the salad?
Avocado, olives, feta cheese, or shredded carrots work great.
Q5: How to add more flavor to the chicken?
Try a yogurt marinade or add a spice blend like
Cajun, lemon-pepper, or peri-peri.