WW Cowboy Butter Chicken with Creamy Mashed Potatoes and Broccolini

by

The WW Cowboy Butter Chicken With Creamy Mashed Potatoes and Broccolini is a comforting meal. This dish contains six grams of fiber and 430 calories per serving. Takes 45 minutes to prepare this dish. We made this meal with chicken breasts, seasoning, cooking spray, butter, garlic, lemon juice, Dijon mustard, Italian seasoning, parsley, Greek yogurt, chicken broth, potatoes, fat-free milk, & broccolini. Making this dish is very easy because the instructions are clear. Pair this meal with quinoa, lemon zucchini, lemon yogurt sauce, garlic green beans, barley pilaf, wild rice, or cucumber tomato salad. Include this WW Cowboy Butter Chicken With Creamy Mashed Potatoes and Broccolini in the container and store for 4 days.

STATS:

  • Total time: 45 minutes
  • Course: Dinner
  • Diet: Weight Watchers
  • Cuisine: American
  • Serving: 4
  • Calories: 430 kcal
  • Preparation time: 15 minutes
  • Serving size: 1 chicken breast with mashed potatoes, broccolini, and sauce
  • Cooking time: 30 minutes

EQUIPMENT:

  • Large pot
  • Large skillet
  • Small bowl
  • Potato masher
  • Cutting board
  • Chef’s knife
  • Measuring spoons
  • Colander
  • Tongs
  • Measuring cups
  • Meat thermometer

INGREDIENTS:

FOR THE CHICKEN:

  • ½ tsp salt
  • Half tsp black pepper
  • 1 tsp smoked paprika
  • 1½ pounds boneless chicken breasts
  • Half tsp garlic powder
  • Cooking spray

LIGHT COWBOY BUTTER SAUCE:

  • Half tsp smoked paprika
  • 1 tbsp light butter
  • 3 minced garlic cloves
  • 1½ tbsp lemon juice
  • 1 tsp Dijon mustard
  • Half tsp Italian seasoning
  • 2 tbsp chopped parsley
  • ⅛ tsp cayenne pepper
  • Quarter tsp black pepper
  • 2 tbsp low-sodium chicken broth
  • Quarter cup nonfat Greek yogurt

LIGHT CREAMY MASHED POTATOES:

  • Quarter tsp salt
  • 1¼ pounds Yukon Gold potatoes
  • Quarter cup fat-free milk
  • Half tsp garlic powder
  • Quarter cup non-fat Greek yogurt
  • ¼ tsp black pepper
  • 1 tsp light butter

FOR BROCCOLINI:

  • 16 ounces broccolini
  • Quarter tsp salt
  • Cooking spray
  • ¼ tsp garlic powder
  • 1 tbsp fresh lemon juice
  • ⅛ tsp black pepper

INGREDIENT NOTES:

CHICKEN BREAST:

  • We use this as the main source of protein in the dish. It is lean and absorbs the smoky seasonings nicely. You may use chicken thighs as per your preference.

LIGHT BUTTER:

  • It includes a buttery taste without using a large amount of regular butter. You may use regular unsalted butter as another option.

DIJON MUSTARD:

  • This mustard gives a slightly tangy and savory taste to the cowboy butter sauce. You may use yellow mustard as a substitute.

NON-FAT GREEK YOGURT:

  • It makes the sauce creamy and a lighter meal. This Greek yogurt gives protein and tanginess that works well with lemon and Dijon mustard. You may use plain low-fat Greek yogurt as another option.

YUKON GOLD POTATOES:

  • They are naturally buttery and creamy and are perfect for a mashed potato recipe. You may use russet potatoes as a replacement.

INSTRUCTIONS:

PREPARE THE MASHED POTATOES:

  1. Cut the peel potatoes into equal cubes and cover them with cold water in the pot.
  2. Add a pinch of salt and boil the water on medium-high flame.
  3. Cook the potatoes on low heat for 15 minutes, then drain them well.
  4. Mash the potatoes in the warm pot with nonfat Greek yogurt, salt, light butter, fat-free milk, garlic powder, and black pepper.
  5. Do not overmix, and add a splash of milk if the potatoes are thick; then cover them.

COOK THE CHICKEN:

  1. Use paper towels to dry the chicken breasts properly.
  2. Season both sides of the chicken breasts with garlic powder, salt, smoked paprika, and black pepper.
  3. Spray the skillet with cooking spray then warm it on medium heat.
  4. Cook the chicken breasts for 7 minutes per side, then check that the temperature from the thickest part of the chicken is 165°F.
  5. Transfer the chicken on a plate to cool for 5 minutes.

MAKE THE COWBOY BUTTER SAUCE:

  1. Melt butter in the skillet on low flame and cook garlic for 60 seconds.
  2. Stir in lemon juice, cayenne pepper, Dijon mustard, parsley, smoked paprika, Italian seasoning, and black pepper.
  3. Add chicken broth and stir the sauce to make it smooth.
  4. Turn off the flame and cool the sauce for one minute.
  5. Now stir the yogurt into the sauce, then put the cooked chicken back in the skillet.
  6. Spoon the cowboy butter sauce on the chicken breasts and coat both sides properly.
  7. Cool the chicken in the warm sauce for one minute.

COOK THE BROCCOLINI & SERVE:

  1. Coat the skillet with cooking spray and cook broccolini for 6 minutes on medium flame.
  2. Include 2 tbsp water and cover the skillet for 2 minutes if the stems are thick.
  3. Remove the lid and cook the broccolini till it gets tender-crisp.
  4. Toss the broccolini with lemon juice, salt, garlic powder, & black pepper.
  5. Add a portion of creamy mashed potatoes to each plate and put one chicken breast beside them.
  6. Include a generous serving of broccolini and spoon some of the light cowboy butter sauce on the chicken to serve.

SERVING SUGGESTIONS:

SALADS:

  • Cucumber Tomato Salad
  • Lemon Garden Salad
  • Apple Spinach Salad
  • Arugula Cucumber Salad

VEGETABLE SIDES:

  • Roasted Asparagus
  • Garlic Green Beans
  • Lemon Zucchini
  • Roasted Brussels Sprouts

WHOLE-GRAIN SIDES:

  • Brown Rice
  • Quinoa
  • Wild Rice
  • Barley Pilaf

SAUCES:

  • Lemon Yogurt Sauce
  • Dijon Yogurt Sauce
  • Garlic Herb Sauce
  • Fresh Herb Sauce

TIPS:

  • Pound the chicken evenly to cook it well at the same time.
  • Include the Greek yogurt after removing the pan from the heat to get a smooth sauce.
  • Use Yukon Gold potatoes because they are naturally creamy and require less butter.
  • Avoid cooking the broccolini too much to get better texture and freshness.

STORAGE INFORMATION:

FRIDGE:

  • Include chicken, mashed potatoes, broccolini, and sauce in different containers to store for 4 days.

FREEZER:

  • Freeze the cooked chicken in the box for three months. Prepare the remaining ingredients fresh for better taste.

FAQs:

Can I include regular butter in this recipe?

  • Yes, you may add regular butter, but the values will increase.

Is cayenne pepper good to exclude from this dish?

  • Yes, you may skip it as per your spice preference.

Why do we include Greek yogurt in this meal?

  • It provides creaminess and a tangy taste while keeping the sauce light.

Can I prepare the mashed potatoes earlier?

  • Yes, you may prepare them in advance and refrigerate till needed to serve.

NUTRITIONAL INFORMATION:

Calories: 430 kcal

Net carbs: 34 g

Iron: 2.6 mg

Total carbs: 40 g

Vitamin A: 2,850 IU

Fiber: 6 g

Calcium: 120 mg

Protein: 50 g

Sodium: 650 mg

Potassium: 1,420 mg

Weight Watchers Points: 6 Points