2 Serves
65 Mins
42 g
58 g
31 g
Preheat your oven to 220°C. Wash and prepare the produce: trim and peel the carrots, cutting them into half-inch diagonal pieces. Dice the potatoes into half-inch cubes and thinly slice the yellow onion.
Ingredients, vitamins, and health benefits
Carrots
Potatoes
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AmericanVitamin E
2 mg / 15 mgVitamin K
49 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
18 mg / 16 mgVitamin B5
4 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
1 µg / 2.4 µgFolate
391 µg / 400 µgCalcium
909 mg / 1,300 mgIron
13 mg / 18 mgMagnesium
372 mg / 420 mgPhosphorus
1179 mg / 1,250 mgPotassium
3966 mg / 4,700 mgSodium
1400 mg / 2,300 mgZinc
6 mg / 11 mgCopper
1 mg / 0.9 mgManganese
2 mg / 2.3 mgSelenium
63 µg / 55 µgFiber
8 g / 28 gSugar
21 g / 50 gSaturated Fat
10 g / 20 gCholesterol
166 mg / 300 mgCaffeine
0 mgNet Carbs
50 gAlcohol
0 g
Toss the carrots on a baking sheet with a drizzle of olive oil, salt, and pepper. Roast in the oven until they are browned and tender, about 15 to 20 minutes.
Place the diced potatoes in a pot, cover with salted water, and bring to a boil. Cook until tender, approximately 12 to 15 minutes, then drain and keep warm.
In a large pan over medium-high heat, sauté the sliced onions in olive oil until softened and lightly browned, about 8 to 10 minutes. Stir in the sugar, beef stock concentrate, and a splash of water, cooking until the mixture is jammy. Remove from heat and set aside.
Season the chicken breasts with salt and pepper. Heat olive oil in the same pan over medium-high heat and sear the chicken until cooked through, about 5 to 6 minutes per side. Top with the prepared caramelized onions and Monterey Jack cheese, covering the pan until the cheese is melted.
Mash the cooked potatoes with sour cream, butter, salt, pepper, and a splash of milk until smooth. Serve the chicken alongside the roasted carrots and mashed potatoes.
Onion
Extra Virgin Olive Oil
Salt And Pepper
Salt
Boiling Water
Warm water
Beef Stock Concentrate
Sugar
Chicken Breast
Monterey Jack Cheese
Sour Cream
Butter
Milk
Vitamin A
2784 µg / 900 µgVitamin C
185 mg / 90 mgVitamin D
0 µg / 20 µgVitamin E
2 mg / 15 mgVitamin K
49 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
18 mg / 16 mgVitamin B5
4 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
1 µg / 2.4 µgFolate
391 µg / 400 µgCalcium
909 mg / 1,300 mgIron
13 mg / 18 mgMagnesium
372 mg / 420 mgPhosphorus
1179 mg / 1,250 mgPotassium
3966 mg / 4,700 mgSodium
Fiber
8 g / 28 gSugar
21 g / 50 gSaturated Fat
10 g / 20 gCholesterol
166 mg / 300 mgCaffeine
0 mgNet Carbs
4
g42
g16
g
AmericanZinc
6 mg / 11 mgCopper
1 mg / 0.9 mgManganese
2 mg / 2.3 mgSelenium
63 µg / 55 µgAlcohol
0 g