Thinking of what to make for lunch or dinner this week? Here’s one of my family’s favourite meals.  My plan calls for:

  • 80g of Chicken
  • 150g of Sweet Potatoes
  • 1-2 cups of Green Vegetables
  • 1 Tbsp. (15ml.) of Coconut Oil

For variety, I used a food substitution app by Lean Bodies Consulting to figure out how much I can substitute one or more of the items.  For this dish, I used 186g of Potatoes to substitute the 150g of Sweet Potatoes, and 1 tbsp of Butter – yes, BUTTER! –  instead of Coconut Oil for the Mashed Potatoes.


Honey Mustard Chicken with Mashed Potatoes & Veggies


  • 5 Chicken Breasts
  • Mrs. Dash Chicken Grilling Blend
  • 5 Potatoes (peeled & chopped into large chunks)
  • Fresh or Frozen Green Veggies (I used peas and broccoli)
  • Sea Salt
  • Black Pepper
  • Garlic Powder
  • Parsley
  • 5 Tbsp. Butter (1 Tbsp. per serving)
  • 5 tsp. Honey Mustard Sauce (I used Hickory Farms Honey Pineapple Flavoured Prepared Mustard – 10 calories/tsp per serving)

Cooking Directions:

  1. Pre-heat oven to 425 degrees and boil a large pot of water.
  2. Using a foil lined baking dish, place 5 chicken breasts and sprinkle with Mrs. Dash on top. Bake for 30 minutes.
  3. Peel & cut up potatoes and place in pot of boiling water, boil for 30 minutes on medium heat.
  4. Strain Potatoes and return to pot and mash it up with a fork or potato masher.  Add Butter, then season to taste with Sea Salt, Garlic Powder, Black Pepper and Parsley.
  5. Use a steamer to cook veggies for 20 minutes.  If you don’t have a  steamer, you can also cook veggies in the microwave by placing them in a microwavable dish.  Add 1 cup of water and cover with microwave dish cover.  Microwave for 5 minutes.  Careful removing it from the microwave when it’s done.  It’s really hot.

Plating the Meal:

  • Using a food scale, weigh out your portion of Chicken Breast.  In my case that’s 80g of chicken.  Slice it up and drizzle with 1 tsp. of honey mustard
  • Weight your portion (186g) of mashed potatoes and add to plate
  • Add your portion of steamed veggies (1-2 cups)

If you try this dish, take a pic and post it on instagram using the hashtag #strongbikinimommeals.