Barbecued Chicken with Creamed Peas and Potatoes
As a kid, one of my favorite summer side dishes was creamed peas and potatoes. Mom made this old-world dish with fresh ingredients and lots of butter and whole milk. My “new-world” version tastes like mom’s and still has the fresh ingredients, but the yogurt-based cream sauce has a fraction of the saturated fat.
The barbecued chicken can be either plant-based or meat. I love the plant-based version with barbecued Chick’n strip kabobs.
Grocery List: Barbecued Chicken with Creamed Peas and Potatoes
Barbecued Chicken with Creamed Peas and Potatoes
Produce
garlic
1 yellow onion
1 head leaf lettuce
cucumber
1-1/2 lb. peas in the pod (buy 12 oz. shelled, frozen frozen peas if no fresh available)
6 ears sweet corn
12-14 new baby potatoes
2 lemons
cherry tomatoes
Canned/Dried Foods
one 15 oz. can tomato sauce
low sodium vegetable broth
whole cloves (if needed)
bay leaf (if needed)
ground nutmeg (if needed)
white wine to cook with (if needed)
Frozen Foods
frozen peas (if no fresh available)
plant-based Chick’n Strips of choice (if eating meatless)
Meat/Fish/Poultry
8-10 boneless-skinless chicken breasts (if eating meat)
Chilled Foods/Dairy
plain, nonfat yogurt
nonfat milk (if needed)
butter (if needed)
Nutritional Value: Barbecued Chicken with Creamed Peas and Potatoes
Barbecue Chicken, Crm. Peas & Pot and Corn
Nutritional Analysis
Per Serving
Calories: 660
Protein: 53 g
Carbohydrates: 58 g
Total Fat: 22 g
(Saturated Fat:) 4.5 g
Dietary Fiber: 10 g
Cholesterol: 135 mg
Sodium: 460 mg
% calories from fat: 31%
Serving Size:
One 4.5 oz. breast with BBQ sauce with 4 oz. cream peas/pot, 1 ear corn and green salad.
Barbecue Chicken/Tofu CrmPeasPot and Corn
Nutritional Analysis
Per Serving
Calories: 580
Protein: 26 g
Carbohydrates: 61 g
Total Fat: 23 g
(Saturated Fat:) 3.5 g
Dietary Fiber: 11 g
Cholesterol: 5 mg
Sodium: 510 mg
% calories from fat: 37.9%
Serving Size:
One 4 oz. kabob of Chick’n with BBQ sauce with 4 oz. cream peas/pot, 1 ear corn and green salad.
