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Chicken Breasts with Mashed Squash Recipe

Looking for an easy Chicken Breasts with Mashed Squash recipe? Learn how to make Chicken Breasts with Mashed Squash using healthy ingredients.


Submitted by edelhaus

Makes 6 servings



Chicken breasts braised with cinnamon, anise, fennel, garlic, chili and ginger served with nutty brown rice and squashed squash.

Recipe Ingredients for Chicken Breasts with Mashed Squash

6 Chicken Breast
1 clove garlic, sliced thinly
1 pepper (hot chili red)
1/2 tsp anise seeds
1 tbs cinnamon bark
1 tsp coriander seeds
1 tsp fennel seeds
1 tsp black peppercorns
1 tsp olive oil
1 salt
1 Acorn Squash or Pumpkin, Butternut, Kabocha Squash, etc
2 tbs maple syrup

Recipe Directions for Chicken Breasts with Mashed Squash

  1. Preheat oven to 350

  2. Place whole squash in oven and let it cook for a good hour. In the meantime, with a pestle and mortar grind the anise, fennel, coriander, black peppercorns and cinnamon bark into a powder. Its okay if its not perfect and has larger pieces.

  3. spray an oven proof pan big enough for all 6 chicken breasts with olive oil, salt and pepper the chicken place in pan and top with spice mixture, garlic, chili, and about a cup of water then place in oven.

  4. It should cook about 30-35 minutes.

  5. When the squash is done take it out of the oven and remove the seeds. Then mash it with a little salt and maple syrup.

Categories

Main Dish

Nutrition Facts
Serving Size 253.9g
Amount Per Serving
Calories
343
Calories from Fat
64
% Daily Value*
Total Fat
7.1g
11%
Saturated Fat
1.9g
10%
Trans Fat
0.0g
Cholesterol
146mg
49%
Sodium
158mg
7%
Potassium
723mg
21%
Total Carbohydrates
13.5g
4%
Dietary Fiber
2.0g
8%
Sugars
4.0g
Protein
54.1g
Vitamin A 6% Vitamin C 14%
Calcium 7% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in sodium
  • Very high in niacin
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B6
  •   Bad points
  • High in cholesterol
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