2 medium purple potatoes, peeled and quartered (about 10 ounces)
1/4 cup low-fat milk, warmed
2 skinless boneless chicken breast halves
salt and pepper
1 teaspoon Cajun blackening spice
2 tablespoons olive oil
1 roasted red pepper, diced in 1/2-inch pieces
1 medium tomato, seeded and chopped
1 teaspoon chopped fresh basil
1 teaspoon chopped green onion (white and light green part only)
Servings: 2
1. Place potatoes in a pan and add enough cold water to cover. Bring to a simmer and cook until tender, about 15 minutes. Drain well through a colander, then return potatoes pan and mash with a potato masher. Add milk and season to taste.
2. Season chicken breasts with Cajun spice, salt and pepper. Heat olive oil in a skillet and brown the chicken on both sides. Add the red pepper, tomato, basil and green onion to skillet, cover and cook over medium-low heat until chicken breasts are cooked through, about 20 minutes.
3. Spoon half the mashed potatoes on each plate, place a chicken breast on top and spoon the vegetables over.
Preparation Time: 20 minutes
Start to finish: 1 hour 5 minutes
1/4 cup low-fat milk, warmed
2 skinless boneless chicken breast halves
salt and pepper
1 teaspoon Cajun blackening spice
2 tablespoons olive oil
1 roasted red pepper, diced in 1/2-inch pieces
1 medium tomato, seeded and chopped
1 teaspoon chopped fresh basil
1 teaspoon chopped green onion (white and light green part only)
Servings: 2
1. Place potatoes in a pan and add enough cold water to cover. Bring to a simmer and cook until tender, about 15 minutes. Drain well through a colander, then return potatoes pan and mash with a potato masher. Add milk and season to taste.
2. Season chicken breasts with Cajun spice, salt and pepper. Heat olive oil in a skillet and brown the chicken on both sides. Add the red pepper, tomato, basil and green onion to skillet, cover and cook over medium-low heat until chicken breasts are cooked through, about 20 minutes.
3. Spoon half the mashed potatoes on each plate, place a chicken breast on top and spoon the vegetables over.
Preparation Time: 20 minutes
Start to finish: 1 hour 5 minutes