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Dinner

Tuscan Chicken with Sweet Potato Mash

Chicken braised down with tomato, garlic and oregano over a coconut sweet potato mash. 80 g of protein and almost no added fat.

Calories
700kcal
Protein
80g
Fat
13g
Carbs
61g

Per serving, makes 1. 30 minutes of work. Published 27 August 2026.

Allergens

None of the fourteen declared allergens is in the ingredient list as written.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

  • Chicken breast320 g

    Weighed raw. This is the number that moves the total most. The same breast weighed after cooking would put the dish closer to 850 kcal, because water has left it and the protein has concentrated.

  • Sweet potato180 g
  • Coconut milk100 g

    The carton drink again, not tinned. Tinned reduced-fat would add roughly 60 kcal and take the fat from 13 g to about 19 g.

  • Tomato170 g
  • Onion52 g
  • Garlic2 cloves, about 6 g
  • Dried oregano3 g
  • Fresh basil5 g
  • Broccoli70 g
  • Olive oil sprayAbout 1 g

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Method

  1. Spray a pan with olive oil and sauté the onion, tomato, garlic and chicken together with the basil and oregano, until the chicken is cooked through and the tomato has broken down into a sauce.

  2. Boil the sweet potato until tender, drain it well, then mash with the coconut milk until creamy.

  3. Steam the broccoli alongside.

  4. Plate the mash, top with the chicken mixture, and serve the broccoli on the side.

Worth knowing

  • Nearly all of the 13 g of fat is in the chicken and the coconut milk. The pan is sprayed rather than poured, which is what keeps a 700 kcal dinner at 80 g of protein.
  • Draining the sweet potato properly matters more than it sounds. Waterlogged mash will not take the coconut milk without going loose.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.