Grilled Chicken and Veggie Plate

PregnancyAmericanEasyServes 230 min

Fully cooked chicken breast with mashed sweet potatoes and steamed green beans.

This dish is built around high-quality lean protein from the chicken, which is essential for both the mother's expanding blood volume and the rapid growth of the baby's tissues. Sweet potatoes provide a comforting source of complex carbohydrates for steady energy, along with vitamin A for the baby's developing eyes and organs. The green beans add an easy source of fiber and vitamin C, which actively helps the body absorb iron from the meal.

View Nutrition Facts

One serving≈500 kcal · 45 g protein

Calories500 kcal

Protein45 g

Carbs40 g · 12g sugar

Fat18 g · 6.5g sat

Fiber8.4 g

Sodium800 mg

Folate73 mcg DFE

Iron3.2 mg

Calcium155 mg

Choline164 mg

Iodine80 mcg

Vitamin D28 IU

Vitamin B120.7 mcg

DHA + EPA24 mg

Zinc2.3 mg

from its ingredients

Ingredients

12 oz chicken breast, pounded to even thickness
2 sweet potatoes, peeled and cubed
3 cups green beans, trimmed
¼ cup milk
1 tbsp butter
1 tbsp olive oil
1 tsp garlic powder
½ tsp smoked paprika
½ tsp salt
¼ tsp black pepper

Method

1Place the cubed sweet potatoes in a medium pot and cover with water. Bring to a boil over high heat, then reduce to medium and simmer for 15 minutes, or until fork-tender.
2While the potatoes boil, rub the chicken breasts with olive oil, garlic powder, smoked paprika, salt, and pepper.
3Heat a grill pan or large skillet over medium-high heat. Cook the chicken for 5-7 minutes per side, ensuring it reaches a safe internal temperature of 165°F. Remove from heat and let rest for 3 minutes before slicing.
4In a steamer basket or microwave-safe bowl with a splash of water, steam the green beans until tender-crisp (about 4-5 minutes).
5Drain the sweet potatoes and return them to the pot. Add the milk and butter, and mash until smooth.
6Divide the mashed sweet potatoes, steamed green beans, and sliced chicken evenly between two plates.

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