⏱ 40 min totalChicken & Mashed Potatoes
Per 1 serving · 296 g · 6 ingredients
of a 2,000 cal day
- Protein29g23% of calories
- Carbs28g22% of calories
- Fat30g55% of calories
At a glance
One serving of Chicken & Mashed Potatoes (296 g) has 501 calories, with 29 g of protein, 28 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (58% DV), Vitamin C (34% DV) and Vitamin E (30% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 22% and 28% of the daily value.
High in
20%+ of the daily value
- Protein58%
- Vitamin C34%
- Vitamin E30%
- Thiamine20%
- Riboflavin (B2)20%
- Niacin78%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin K17%
- Vitamin B1210%
- Magnesium16%
- Zinc11%
- Manganese15%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat22%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tbsp Olive oil
4 oz Chicken breast
1 cup, diced Potato
1 cloves, minced Garlic
¼ tsp Black pepper
½ cube Chicken bouillon
Directions
- 1
Pat the chicken dry and season lightly if you like. Warm half the olive oil in a skillet over medium heat; add the chicken and cook until golden and the thickest part reaches 165°F, about 4–6 minutes per side. Transfer to a board, rest 3 minutes, then slice.
- 2
While the chicken cooks, dice the potato if needed. Add the remaining olive oil to the same skillet over medium heat, then add the potato and a small splash of water. Cover and cook, stirring occasionally, until fork-tender, 8–12 minutes. Uncover and mash in the pan until mostly smooth.
- 3
Stir in the garlic, black pepper, and crumbled bouillon. Add 1–2 tablespoons hot water if needed to help it dissolve, then cook, stirring, until hot and well combined, 2–3 minutes. Taste and adjust seasoning, and serve the sliced chicken over the mashed potatoes.
Vitamins & minerals
Amounts for 1 serving (296 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 8 μg | 1% |
| Vitamin C | 31 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 30% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 13 mg | 78% |
| Vitamin B6 | 1 mg | 107% |
| Folate (B9) | 35 μg | 9% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 2 mg | 43% |
| Choline | 114 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 35 mg | 4% |
| Iron | 2 mg | 24% |
| Potassium | 1,036 mg | 22% |
| Magnesium | 69 mg | 16% |
| Phosphorus | 336 mg | 48% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.4 mg | 15% |
| Selenium | 27 μg | 50% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 23 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 501 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 95minWalking (3.5 mph)
- 60minCycling (moderate)
- 42minRunning (6 mph)
- 71minSwimming laps
Common questions
How many calories are in Chicken & Mashed Potatoes?
One serving of Chicken & Mashed Potatoes (1 serving) has 501 calories, which works out to 169 calories per 100 g. That is about 25% of a 2,000-calorie day.
Are Chicken & Mashed Potatoes high in protein?
It provides a solid 29 g of protein per serving (58% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Chicken & Mashed Potatoes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken & Mashed Potatoes?
539 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken & Mashed Potatoes?
1.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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