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5 from 1 vote

Southern Style Chicken with Mashed Sweet Potatoes

7 Green, 6 Blue, or 3 Purple points per serving.
Makes: 6 servings
Calories: 256
Author: Alisha Hughes

Ingredients

  • 1-1/2 pounds sweet potatoes, peeled and cubed
  • 6 (4 ounce each) boneless, skinless chicken breasts
  • 1/4 cup yellow cornmeal
  • 2 tablespoons flour
  • 1 teaspoon garlic powder
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon chili powder
  • 1/8 teaspoon pepper
  • Cooking spray
  • 2 tablespoons fat-free milk
  • 2 tablespoons light syrup
  • 2 tablespoons light butter
  • 1/8 teaspoon cinnamon

Instructions

  • Place sweet potatoes in a large stockpot and cover them with water. Bring to a boil and cook for 20-25 minutes, or until the the potatoes are soft.
  • While potatoes are cooking, start preparing the chicken. If the chicken pieces are thick, use a meat tenderizer to pound down the chicken until it is thin. I put my chicken in a zip-close bag before pounding down the chicken so I would not have a mess, but I have used clear plastic wrap before too, and that worked.
  • In a shallow container, mix the cornmeal, flour, garlic powder, 1/2 teaspoon salt, chili powder, and pepper.
  • Coat both sides of the chicken pieces with the cornmeal mixture.
  • Generously coat a large skillet with cooking spray and set over medium heat. Carefully place chicken in the skillet and spray the top of the chicken pieces generously with cooking spray; cook for 4-6 minutes on both sides, or until fully cooked and browned. Repeat with remaining pieces of chicken if they do not all fit in the skillet at the same time. For thicker cuts of chicken, you may need to cover the skillet so the chicken can cook faster.
  • When sweet potatoes are cooked, drain the water and place the potatoes in a food processor, along with the milk, syrup, butter, and cinnamon. Blend ingredients until the sweet potatoes are smooth.
  • Serve 1/3 cup mashed potatoes with each Southern-style chicken breast and sprinkle with salt.