Chicken with Leeks & Mashed Sweet Potatoes

chicken-leeksThis is a great meal that meets a low-fat and low carb diet. Or at least one meal on a low carb diet. Does not contain anything you can’t have to lose weight or fat. No sugar, no dairy, no wheat. Portion size is super important to losing weight. For women, 4 oz of lean meat is sufficient per meal (based on 5-6 meals per day) 6 oz. is good for men.

Ingredients for chicken:
4 oz chicken breast
1/4 cup sliced leeks
1/4 cup organic, yeast-free chicken broth
4 sprigs fresh basil
1/8 cup green onion
fresh garlic to taste
olive oil

Ingredients for sweet potatoes:
3 oz. sweet potato


First, slice leeks and onions. Next, heat pan on medium high and spray with olive oil to saute saute green onions and garlic for a few minutes. Add a little salt and pepper to taste. Add chicken breasts and brown both sides (seasoning both sides). Turn down heat to medium and lay leeks and basil in pan with chicken. Pour in chicken broth to cover chicken half way and put on lid. Depending on how thick the chicken is, will depend how long to cook it. You can check that it’s cooked by slicing it and seeing it if it is white in in the thickest part. I like to cut it up prior to cooking so it cooks faster and with more flavor throughout.

Tip: Whenever you are cooking meat pour in a little water or broth to keep it from drying out. Then put on lid to cook faster.

For sweet potatoes:

Cut up potatoes to cook quickly in microwave. Put in a bowl with a little water, salt, pepper, garlic powder and cover with a microwave-safe lid of plastic wrap and cook until soft, about 4 minutes. Then, remove the excess water from bowl and mash up with juice from chicken pan.

I’ve added a basic green salad with romaine, bell peppers, avocado, a couple cherry tomatoes and balsamic vinegar. Remember to go easy on the bell peppers and tomatoes because they are sugary veggies and light on the avocado- no more than an ounce- because avocado’s are high in fat. If the avocado is the only fat in the meal, use no more than half of one.

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