Description
Cajun-Spiced Chicken with Sweet Potato Mash
Ingredients
For the Chicken:
2 large chicken breasts
2 tbsp olive oil
1 tbsp Cajun seasoning
1/2 tsp paprika
1/4 tsp garlic powder
Salt and pepper to taste
For the Sweet Potato Mash:
2 large sweet potatoes (peeled and cubed)
1/4 cup milk (or more for desired creaminess)
2 tbsp butter
1/2 cup corn kernels (optional)
Salt and pepper to taste
For Garnish:
Fresh parsley (chopped)
Directions
Prepare the Sweet Potatoes: Bring a pot of salted water to a boil. Add the cubed sweet potatoes and cook for 12-15 minutes or until tender.
Season the Chicken: Rub chicken breasts with olive oil, then coat evenly with Cajun seasoning, paprika, garlic powder, salt, and pepper.
Cook the Chicken: Heat a skillet over medium-high heat. Add the chicken and cook for 5-7 minutes on each side until golden brown and fully cooked (internal temperature of 165°F/74°C). Set aside and let rest for 5 minutes.
Mash the Sweet Potatoes: Drain the sweet potatoes and mash with butter and milk. Add salt and pepper to taste. Mix in the corn kernels if desired.
Assemble and Serve: Plate the sweet potato mash and top with sliced Cajun chicken. Garnish with fresh parsley for a vibrant finish.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2
Calories: 450 kcal per serving
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Step-by-Step Guide
1. Prep the Potatoes: Peel and cube the sweet potatoes into even, 1-inch pieces for uniform cooking. Place them in a pot of cold, salted water and bring to a boil.
2. Cook the Potatoes: Once boiling, reduce heat to a simmer and cook for 12-15 minutes until a fork pierces them easily. Drain well in a colander.
3. Season the Chicken: While potatoes cook, pat chicken breasts dry. Drizzle with olive oil. In a small bowl, mix Cajun seasoning, paprika, garlic powder, salt, and pepper. Rub the spice mix onto all sides of the chicken.
4. Sear the Chicken: Heat a heavy skillet (like cast iron) over medium-high heat. Add the chicken and cook undisturbed for 5-7 minutes per side, until a golden crust forms and the internal temperature reaches 165°F. Transfer to a plate to rest.
5. Finish the Mash: Return the drained potatoes to the warm pot. Add butter and milk, then mash to your preferred consistency. Fold in corn kernels (if using) and season with salt and pepper.
6. Slice and Plate: Slice the rested chicken against the grain. Spoon a generous portion of mash onto each plate, top with sliced chicken, and garnish with fresh parsley.
Serving Suggestions
This dish is a complete meal on its own. For a lighter option, serve it alongside a simple arugula salad with a lemon vinaigrette. If you want extra vegetables, roasted green beans or asparagus pair beautifully. The creamy, sweet mash also balances the heat of the chicken perfectly, making it family-friendly.
How-to Summary
Boil cubed sweet potatoes until tender, then mash with butter and milk. Season chicken breasts with a Cajun spice blend and pan-sear until cooked through. Slice the chicken and serve it over the sweet potato mash, garnished with fresh parsley. A simple, flavorful dinner ready in about 35 minutes.
Frequently Asked Questions
Can I use chicken thighs instead of breasts? Absolutely. Bone-in or boneless thighs will work. Adjust cooking time to ensure they reach 165°F internally, and note they may release more fat into the pan.
How can I make this dish spicier or milder? Control the heat by choosing your Cajun seasoning carefully—some blends are much hotter than others. For more heat, add a pinch of cayenne. For milder, use a reduced-sodium or “sweet” Cajun blend.
Can I prepare the sweet potato mash ahead of time? Yes. Make the mash, let it cool, and store it covered in the fridge for up to 2 days. Reheat gently on the stove, adding a splash of milk to restore creaminess.
What’s a good dairy-free substitute for the mash? Replace the butter with olive oil or a vegan butter alternative, and use unsweetened almond, oat, or coconut milk instead of dairy milk.
Is the corn necessary? No, it’s optional. The corn adds a pleasant sweetness and texture, but the mash is delicious without it. You could also substitute with black beans for a different twist.
Common Mistakes to Avoid
- Overcrowding the Pan: Cook the chicken in a single layer with space between pieces to ensure proper searing and browning, not steaming.
- Underseasoning: Don’t be shy with the spice rub. Ensure the chicken is fully and evenly coated for maximum flavor.
- Skipping the Rest: Letting the chicken rest for 5 minutes after cooking allows the juices to redistribute, preventing a dry result.
- Watery Mash: Drain the sweet potatoes thoroughly and return them to the hot pot for a minute to evaporate excess moisture before mashing.
Conclusion
This Cajun-Spiced Chicken with Sweet Potato Mash is a testament to how simple ingredients can create a spectacular meal. The bold, spicy crust on the chicken contrasts wonderfully with the creamy, subtly sweet mash, offering a satisfying balance in every bite. It’s a reliable, healthy, and delicious recipe perfect for any night of the week. Give it a try and enjoy a restaurant-quality dinner made effortlessly in your own kitchen.