Ingredients
- chicken breast 130 g
- asparagus 150 g
- carrots 200 g
- Greek yogurt 40 g
- olive oil 5 g
- mustard 5 g
- salt, pepper.
Instructions
- Boil the carrots until very soft (about 15 minutes). Drain and mash with half the olive oil until smooth.
- Season the chicken breast and cook it in a non-stick pan until golden. In the last 2 minutes, add yogurt mixed with mustard to create a creamy sauce.
- Steam or boil the asparagus for 4-5 minutes until tender-crisp.
- Serve the chicken with its sauce on the carrot mash, with asparagus on the side.
Carrot mash is a nutritious alternative to regular potato mash, providing fewer calories and more beta-carotene. Carrots are known for supporting eye health and immunity through their vitamin A content.
Asparagus adds prebiotic fiber and a mild diuretic effect that helps reduce water retention. The chicken with yogurt-mustard sauce provides high-quality protein with a creamy texture without heavy cream. It's a colorful, satisfying meal that's nutritionally optimized.
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