Protein Swap | BBQ-Spiced Chicken Plates
with Sour Cream Potato Mash
Cooking time
20 minutes
Servings
2/4
Calories
550 /serving
Give barbecue flavours a bump with the air fryer. Pork chops go in twice: once with a sprinkling of sweet, smoky spices, and again with a coating of BBQ sauce to seal in the juices. They deserve the mash with the mostest.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 2 Garlic cloves
- 450g Potatoes
- 1 Head of broccoli
- 3g Garlic powder
- 30ml BBQ sauce
- 43ml Sour cream
- 8g Sweet Hickory BBQ spices (sugar, paprika, salt, onion, black pepper, garlic, cumin, parsley, Cayenne pepper, coriander seeds, thyme, oregano, rosemary, cinnamon, citric acid, cellulose fiber, hickory smoke flavour)
Contains: Milk • Mustard • Sulphites
You will need:
Basting brush
Medium pot
Oil
Peeler
Salt & pepper (S&P)
Strainer
Air fryer
Total Fat
13 g
Saturated Fat
4 g
Sodium
610 mg
Total Carb
61 g
Sugars
12 g
Protein
49 g
Fibre
8 g
Preparation
Make the mash
- Preheat the air fryer to 400°F. Lightly oil the basket. Bring a medium pot of salted water to a boil.
- Peel and medium-dice the potatoes.
- Mince the garlic.
- Add the potatoes to the pot of boiling water and boil, 14 to 16 min., until very tender.
- Reserving ½ cup cooking water (double for 4 portions), drain and return to the pot.
- Off the heat, add the sour cream and ½ the minced garlic.
- Mash, gradually adding the reserved cooking water until you achieve your desired consistency; season with S&P.
Fry the broccoli
- Meanwhile, cut the broccoli head into florets. In a large bowl, toss with the garlic powder, a drizzle of oil, ⅓ of the spices and S&P.
- Add 1 tbsp water (double for 4 portions) to the air fryer.
- Add the broccoli and fry, shaking and adding the remaining minced garlic halfway, 6 to 8 min., until tender.
- Transfer to a bowl. Reduce the air fryer to 375°F. Wipe out and lightly oil the basket.
Fry the pork
- Pat the pork dry and rub with a drizzle of oil; season with the remaining spices and S&P.
- Place in the air fryer and fry, 4 to 6 min. on one side, until partially cooked.
- Flip and brush with the BBQ sauce.
- Fry, 4 to 6 min., until cooked through.
Plate your dish
- Divide the mash between your plates.
- Top with the pork (slice beforehand if desired) and broccoli. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
