Southwest Grilled Chicken Thighs, Whipped Red Potato Mash, and Broccoli
Per 1 serving · 476 g · 11 ingredients
of a 2,000 cal day
- Protein37g25% of calories
- Carbs34g22% of calories
- Fat35g53% of calories
At a glance
One serving of Southwest Grilled Chicken Thighs, Whipped Red Potato Mash, and Broccoli (476 g) has 598 calories, with 37 g of protein, 34 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (74% DV), Vitamin C (63% DV) and Vitamin K (55% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 46% and 61% of the daily value.
High in
20%+ of the daily value
- Protein74%
- Vitamin C63%
- Vitamin K55%
- Thiamine28%
- Riboflavin (B2)29%
- Niacin73%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin A12%
- Vitamin E13%
- Folate (B9)17%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat46%
- Cholesterol61%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 potato, small Red potato
2 thigh, bone removed Chicken thigh- 🥄³⁄₁₆ tsp Salt
³⁄₁₆ tsp Black pepper
1 tsp Sriracha
³⁄₁₆ tbsp Poultry seasoning
½ cup chopped Broccoli
¼ tbsp Olive oil
¼ tbsp Paprika
¼ cup Chicken broth- ³⁄₁₆ tsp Black pepper
Directions
- 1
Preheat the grill or oven to 350°F. Wash the red potatoes and place them on a baking sheet. Lightly spray with olive oil and season with salt and pepper. Bake for 45-60 minutes, or until easily pierced with a fork.
- 2
Trim the fat from the chicken thighs, then season with salt, pepper, sriracha, and poultry seasoning. Grill or bake on a prepared sheet for 15-20 minutes, until the juices run clear.
- 3
Roast the broccoli with a spray of olive oil and a few pinches of salt and pepper alongside the chicken for about 20 minutes.
- 4
Allow the potatoes to cool slightly, then blend with olive oil, paprika, and chicken broth until smooth. Add more broth if needed for creaminess. Season with salt and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (476 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 107 μg | 12% |
| Vitamin C | 57 mg | 63% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 66 μg | 55% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 12 mg | 73% |
| Vitamin B6 | 1 mg | 84% |
| Folate (B9) | 69 μg | 17% |
| Vitamin B12 | 1 μg | 50% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 125 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 72 mg | 7% |
| Iron | 4 mg | 48% |
| Potassium | 1,422 mg | 30% |
| Magnesium | 88 mg | 21% |
| Phosphorus | 450 mg | 64% |
| Zinc | 3 mg | 30% |
| Copper | 0.3 mg | 37% |
| Manganese | 1 mg | 27% |
| Selenium | 38 μg | 68% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 22 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 636 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 2 g | — |
| Retinol | 43 μg | — |
| Serine | 1 g | — |
| Starch | 23 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 598 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 113minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 84minSwimming laps
Common questions
How many calories are in Southwest Grilled Chicken Thighs, Whipped Red Potato Mash, and Broccoli?
One serving of Southwest Grilled Chicken Thighs, Whipped Red Potato Mash, and Broccoli (1 serving) has 598 calories, which works out to 126 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Southwest Grilled Chicken Thighs, Whipped Red Potato Mash, and Broccoli high in protein?
It provides a solid 37 g of protein per serving (74% of the 50 g daily value), but protein supplies only 25% 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.
Is Southwest Grilled Chicken Thighs, Whipped Red Potato Mash, and Broccoli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 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 Southwest Grilled Chicken Thighs, Whipped Red Potato Mash, and Broccoli?
832 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Southwest Grilled Chicken Thighs, Whipped Red Potato Mash, and Broccoli?
4 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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