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Easy

Roasted Chicken Four Ways

Whole roasted chicken is available in almost every grocery store. We love the ease of using some and supplementing with one-pot easy creamy mashed potatoes and a serving of green vegetable on the side.

  • Servings: 2
  • Preparation Time: 10 Mins
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Additional Information

Other Roasted Chicken Ideas

Chicken soup: 1 Cup of your favorite soup + 2-4 ounce roasted chicken.

As the weather cools down, warm up by adding protein to your favorite broth and veggies. To reduce the sodium, avoid using canned soups and let your favorite ingredients simmer on the stovetop instead.

Chicken salad: Roasted chicken + mayonnaise + chopped celery + capers.

Put this on a bed of lettuce for a healthy and filling lunch or dinner. Use dark greens like spinach to ramp up the health benefits even more.

Chicken tacos: Shredded chicken + canned black beans + salsa + avocado in soft corn or flour tortilla.

Mix it up and have a taco bar so you and your family can customize your meal. Other healthy toppings include olives, onions, lettuce or bell peppers.

Benefits of Salt, Butter, and Mayonnaise

Are you worried about including butter, salt, or mayonnaise in your diet? As long as you purchase high-quality ingredients and use them in the right way, these three ingredients can actually be extremely beneficial for your health. Here’s the skinny on each:

Health Benefits of Salt

The addition of salt into any cooking adds flavor. The amount you would add to a homemade dish has a lot less sodium than packaged food. We always recommend using sea salt as it is chock full of trace minerals such as calcium, magnesium and iron. In the processing and drying of regular salt, the drying temperature is much higher the process removes any minerals.

Besides enhancing the natural flavors of food, adding a little sea salt to your meals can reduce fluid retention, balance electrolytes, help prevents muscle cramps, improve skin health, and improve digestion.

Health Benefits of Butter

One of the tenants of healthy eating is to make sure that you have a proper balance of the three macronutrients: carbohydrates, protein and fat. Unless you have a dairy allergy, a little bit of butter added to anything that contains fat-soluble vitamins such as Vitamin A, D, E or K adds both flavor as well as helps with the absorption of the vitamins (think a pat of butter on a baked sweet potato).

Fat also gives you a feeling of satiety and eating it will keep you feel full for a longer period of time. When possible, we recommend buying the butter that comes from the milk of grass-fed cows as the cows are eating their natural diet and therefore the butter has a higher percentage of Omega-3 fatty acids.

Health Benefits of Mayonnaise

Mayonnaise often gets a bad rap, but it’s actually a product that can be good for you if it’s made in the classical style. Classically, mayonnaise is a combination of an egg yolk and olive oil; both which are good for you. When these ingredients are whisked together and flavored with a little salt and lemon juice, you have mayonnaise.

Unfortunately, many additives and low-quality seed oils have been substituted in the process of producing mayonnaise on a commercial scale. Look for a mayonnaise that is made with olive oil and very few other ingredients. Enjoy it as a base for an herbed salad dressing on mixed in with cold, cubed chicken and vegetables for a delicious chicken salad.

Ingredients

  • 1 large russet potato
  • Sea salt
  • 4 tbsp butter
  • ¼ tsp sea salt
  • ¼ tsp garlic powder
  • 8 ounces shredded roasted chicken
  • ½ cup green vegetable
  1. Peel and cut the potato into 1-inch chunks.
  2. Place the potatoes in pot and cover with water. Add ½ tsp salt.
  3. Bring to a boil and cook until tender. Drain the potatoes and place back into pot.
  4. Cook over medium heat. Using a fork, stir and mash constantly to release excessive moisture. Turn off heat.
  5. Continue mashing with fork and add butter, salt and garlic powder.
  6. Serve with roasted chicken and a green vegetable.

Nutrition Facts

Serving Size

Servings Per Container 2

Amount Per Serving
Calories 500 Calories from Fat
% Daily Value*
Total Fat 28.5 18%
Saturated Fat 16.1 40%
Trans Fat 0g
Cholesterol 123 204%
Sodium 40mg 5%
Total Carbohydrate 36.1 6%
Dietary Fiber 5.1 9%
Sugars 2.6
Protein 25.9
Vitamin A Vitamin C
Vitamin D 79% Calcium 5%
Iron 17% Potassium 25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories:2,0002,500
Total FatLess than65g80g
Saturated FatLess than20g25g
CholesterolLess than300mg300 mg
SodiumLess than2,400mg2,400mg
Total Carbohydrate300g375g
Dietary Fiber25g30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

About The Author

Leslie Myers is a culinary professional with over thirty years of experience including healthy eating and cooking specialist, culinary instructor, restaurant owner and operator, caterer, operations manager, pastry chef, raw foods chef and culinary instructor. She is the owner of Foodsense, Now, a Solana Beach-based company which focuses on healthy eating for athletes. She is also the Professional Chef for Home Care Assistance, where she creates delicious recipes that promote brain health and healthy longevity and are appropriate for the changing dietary needs of seniors.