Lemon Herb Chicken with Roasted Carrots and Creamy Sweet Potato & Cauliflower Mash
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By Dan Kenyon
Lemon Herb Chicken with Roasted Carrots and Creamy Sweet Potato & Cauliflower Mash
Updated at: Wed, 16 Jul 2025 15:31:33 GMT
Nutrition balance score
Great
Glycemic Index
51
Low
Glycemic Load
13
Moderate
Nutrition per serving
Calories658.4 kcal (33%)
Total Fat28.1 g (40%)
Carbs25.4 g (10%)
Sugars7.5 g (8%)
Protein74.2 g (148%)
Sodium341.8 mg (17%)
Fiber5.8 g (21%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings

2Chicken Breast
breast, Roasted

1.5 cloveGarlic

1 ½ tablespoonMilk
reduced fat, 2%

0.5lemon
Lemon juice, freshly squeezed

2carrots
medium

0.06 tspsalt

1 tspBlack Pepper
ground

1 ½ TbspOlive oil

½ tspOregano
ground, dried

0.5 HeadCauliflower

¾ TbspCanola Oil
Butter

¼ cupParsley
chopped, fresh

1 cupSweet potato
mashed

½ TbspOlive oil
Instructions
Step 1
1. Preheat Oven & Prep Carrots: Preheat your oven to 200°C (400°F/Gas Mark 6). On a baking tray, toss the cut carrots with 1/2 tbsp olive oil, salt, and pepper. Spread them in a single layer.
Step 2
2. Start Roasting Carrots: Place the carrots in the preheated oven and roast for 25-30 minutes, or until tender and slightly browned at the edges. Give them a shake halfway through.
Step 3
3. Prepare Chicken: While carrots roast, pat the chicken breasts dry with a paper towel. In a shallow dish or on a plate, drizzle the chicken with 1-2 tbsp olive oil. Sprinkle with minced garlic, oregano, salt, and pepper. Drizzle with 1-2 tablespoons of lemon juice. Place a few thin lemon slices on top of each chicken breast.
Step 4
4. Cook Chicken (Choose Your Method): Baked (Hands-Off): Place the seasoned chicken breasts (with lemon slices) on a separate baking tray or in an oven-safe dish. Bake in the preheated oven for 20-25 minutes, or until cooked through. Pan-Seared (Quicker): Heat a large oven-safe skillet (cast iron works great) over medium-high heat. Once hot, add the chicken breasts (lemon slices side up if you wish). Sear for 3-5 minutes per side, until golden brown and cooked through (internal temperature 74°C / 165°F). If your chicken is thick, you can transfer the skillet to the oven for the last 5-10 minutes of cooking (alongside the carrots if space allows).
Step 5
5. Prepare Sweet Potato & Cauliflower: While chicken and carrots cook, place the cauliflower florets and cubed sweet potato in a steamer basket over boiling water, or directly into a pot of boiling salted water. Cook for 10-15 minutes, or until very tender and easily pierced with a fork.
Step 6
6. Make Sweet Potato & Cauliflower Mash: Drain the cooked vegetables very well. Transfer to a bowl. Add milk, butter/olive oil (if using), salt, and pepper. Mash with a potato masher, fork, or immersion blender until smooth and creamy. Taste and adjust seasoning.
Step 7
7. Assemble & Serve: Once the chicken is cooked, let it rest for a few minutes before slicing (optional). Take the carrots out of the oven. Plate your creamy sweet potato and cauliflower mash, top with the sliced (or whole) lemon-herb chicken, and serve the roasted carrots on the side. Garnish with fresh parsley if desired.
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