Pan-Seared Chicken Breast with Steamed Broccoli and Sweet Potato Mash

Ingredients

• Chicken breast 6 oz
• Steamed broccoli 1 cup
• Mashed sweet potato 0.75 cup
• Olive oil 1 tbsp

Method

1. Prepare the chicken breast. Pat the 6 oz chicken breast dry with paper towels. This helps achieve a nice sear. Season both sides lightly with salt and pepper if desired.
   Tip: Dry chicken surface ensures better browning.
2. Heat the pan and add olive oil. Place a non-stick or stainless steel skillet over medium heat. Add 1 tablespoon of olive oil and let it heat until shimmering but not smoking.
   Tip: Use medium heat to cook chicken evenly without burning.
3. Pan-sear the chicken breast. Add the chicken breast to the hot pan. Cook undisturbed for about 6-7 minutes until the bottom is golden brown. Flip the chicken and cook for another 6-7 minutes until fully cooked (internal temperature 165°F/74°C).
   Tip: Avoid moving the chicken too much to get a good crust.
4. Steam the broccoli. While the chicken cooks, bring a pot with about 1 inch of water to a boil. Place 1 cup of broccoli florets in a steamer basket over the boiling water. Cover and steam for 5-6 minutes until bright green and tender but still crisp.
   Tip: Do not overcook broccoli to retain nutrients and color.
5. Prepare the mashed sweet potato. If not already cooked, peel and dice sweet potato, then boil in water until tender (about 15 minutes). Drain and mash 0.75 cup of the cooked sweet potato until smooth. Add a pinch of salt or a small splash of milk if desired.
   Tip: Use a fork or potato masher for creamy texture.
6. Plate and serve. Slice the cooked chicken breast if desired. Arrange the chicken, steamed broccoli, and mashed sweet potato on a plate. Serve immediately while warm.
   Tip: Garnish with fresh herbs or a squeeze of lemon for extra flavor.

Pro tips

• Use a meat thermometer to ensure chicken is safely cooked to 165°F (74°C).
• Let the chicken rest for a few minutes after cooking to keep it juicy.