If you’re searching for a wholesome dinner that’s both comforting and nutritious, this Herb-Rubbed Chicken with Lentil and Root Vegetable Mash is an excellent choice. It’s full of flavor, rich in fiber, and provides a balanced combination of lean protein, complex carbs, and essential nutrients. This dish is perfect for cooler evenings when you need something hearty and nourishing.
What is Herb-Rubbed Chicken with Lentil and Root Vegetable Mash?
This delicious meal starts with seasoned chicken breasts rubbed in a fragrant blend of herbs and pan-seared to a golden finish. They’re paired with a creamy mash made from lentils and an array of root vegetables like carrots, parsnips, and sweet potatoes. The result is a satisfying meal that’s both indulgent and healthy, with layers of texture and flavor in every bite.
Health Benefits and Nutrition Facts
This recipe brings together ingredients known for their nutritional value. Chicken breast is a lean source of protein, vital for muscle growth and repair. Lentils are rich in dietary fiber, iron, and plant-based protein, supporting digestive health and energy levels. Root vegetables supply complex carbohydrates and vitamins like vitamin A, C, and potassium, enhancing your immune function and sustaining energy release.
The fiber content in lentils and root vegetables helps promote fullness, aiding in weight management and digestion. However, those with kidney issues should be cautious, as lentils contain potassium and phosphorus, which may need to be limited under certain medical conditions. Also, be mindful of added salt during seasoning if you’re watching sodium intake.
Ingredients
For the Herb-Rubbed Chicken:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and pepper, to taste
For the Lentil and Root Vegetable Mash:
- 1 cup dried brown or green lentils, rinsed
- 2 carrots, peeled and chopped
- 1 sweet potato, peeled and diced
- 1 parsnip, peeled and chopped
- 1 tablespoon olive oil or unsalted butter
- Salt and pepper, to taste
- 1/4 cup low-sodium vegetable or chicken broth (optional for smoother mash)
Instructions
Step 1: Prepare the Root Vegetable Mash
In a large pot, combine lentils, chopped carrots, sweet potatoes, and parsnips. Cover with water and bring to a boil over medium-high heat. Reduce to a simmer and cook for 25–30 minutes, or until everything becomes soft and tender.
Drain excess water and return the mixture to the pot. Add olive oil or butter, salt, pepper, and broth if using. Mash with a potato masher or blend with a hand mixer to reach your desired consistency. Cover to keep warm.
Step 2: Season and Cook the Chicken
In a small bowl, mix the dried thyme, rosemary, garlic powder, paprika, salt, and pepper. Rub the spice blend evenly over the chicken breasts on both sides.
Heat olive oil in a large skillet over medium heat. Add chicken breasts and cook for 5–7 minutes per side, or until the internal temperature reaches 165°F and the outside is golden brown and slightly crispy. Remove from heat and let rest 5 minutes before serving.
Step 3: Plate and Serve
Serve each chicken breast over a generous scoop of lentil and root vegetable mash. Garnish with fresh parsley if desired. Enjoy your delicious, fiber-rich dinner!
Final Tips
This meal stores well and can be made ahead for meal prep. To add even more nutrients, consider tossing in spinach or kale into the mash before mashing. For a dairy-free version, skip the butter and use olive oil or plant-based substitutes.
With strong flavors, loads of nutrients, and simple ingredients, this Herb-Rubbed Chicken with Lentil and Root Vegetable Mash is a perfect dish for family dinners or health-conscious meal plans alike.
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