Tuesday, January 17, 2012

Pecan Crusted Chicken with Mashed Sweet Potatoes

Easy- Peasy Dinner for Two (with leftovers!)

This is the first time we made this amazingly delicious meal. It turned out to be pretty dang delicious! I was a bit hesitant about how the mustard/honey sauce would work out -- I shouldn't have worried at all! That's why you should always try something once- if not twice in your life. 

We got both of these recipes from Sarah Fragoso's recipe book. Her recipes are fantastic. 

PREP: 15 minutes
Cook time: 45 minutes 
Total: 1 hour

Serves 2 (with leftovers)


4 chicken breasts

1/2 cup spicy brown mustard 

2 Tbs honey

1 cup raw pecans 

1 Tbs coconut oil


Pre-heat oven to 350 degrees

In a medium mixing bowl, blend together the mustard and honey

Toss the pecans in a food processor and pulse until the nuts are finely chopped

Pour the chopped pecans on a plate or in large bowl

Use a paper towel to remove any excess moisture from the outside of your chicken breasts

Take one chicken breast at a time and dip the chicken into the mustard/honey mixture and coat on both sides.  (This is the messy part!) You can wipe off excess sauce but I think if it looks like too much, it probably isn’t. The mustard/honey mix coats really well and keeps the chicken moist

Dip the chicken into the chopped pecans for both sides

Put the coated chicken into a greased glass baking dish (I used coconut oil- not melted)

Just in the oven!
Bake at 350 degrees for 45 minutes or until the chicken juices run clear

Mashed Sweet Potatoes

PREP: 15 minutes
Cook time: *12 -20 minutes 
Total: 17-35 minutes

Serves 2 (with leftovers!)

*12 minutes if you have a pressure cooker- up to 20 minutes in the microwave


6 sweet potatoes 
(we used 5 potatoes because I brought one for lunch :))

1 apple, grated

3 Tbs ground cinnamon (I only used 2 Tbs. Sometimes cinnamon can be overwhelming)

1 tsp ground nutmeg

1 tsp ground ginger

4 Tbs organic or grass-fed butter (not pictured)


If using a pressure cooker:
Peel your sweet potatoes

Cut your sweet potatoes into 2 inch wide slices

Put sweet potatoes into your pressure cooker for 12 minutes 

After your potatoes are nice and soft, put them in a large bowl

If using a microwave:
Leave your peel on.

Poke holes into your sweet potatoes (I use a fork -- be careful not to injury yourself!)

Cook for around a total of 20 minutes. Cooking times may vary depending on size of potatoes, how many holes were poked, etc. Check your potatoes after around 10 minutes.

When your potatoes are done, cut down the center (long ways)

-- Careful! Your potatoes will be skin-burning hot!! -- Zach uses a pot holder to hold the potatoes when doing the scooping - - do not cut the potatoes while holding!

Use a spoon to scoop out the sweet potato and put in a large bowl

Now back to regular instructions!

Add your ginger, cinnamon, nutmeg and butter to your hot and soft sweet potatoes

Mash and mix away!


All the best -- 

1 comment:

  1. I was pretty surprised with how well these turned out but the almond "breading" with the flavor of that mustard and honey sauce was awesome. Gives you just a little hint of sweet to go with a monster slab of protein.