Grilled Chicken with Pumpkin Mash
Lean grilled chicken breast paired with soft, mashed pumpkin makes a simple, easy-to-digest dinner plate.
This is a straightforward plate built for nights when you want something satisfying but not heavy: chicken breast brushed with olive oil and herbs, grilled until just cooked through, next to pumpkin that's been boiled soft and mashed with a fork.
Pumpkin has a naturally soft flesh once cooked down, which is part of why simply prepared squash dishes like this one are often chosen by people managing IBS or IBD — the texture is gentle and the seasoning stays mild rather than spicy or greasy. Skinless chicken breast keeps the fat content modest while still delivering plenty of protein per serving.
Keep the herbs light if you're cooking for a sensitive stomach, or add a bit more thyme and rosemary once you know how you tolerate them.
Ingredients
- 2 pieces chicken breast — skinless, boneless
- 2 cups pumpkin — peeled and cubed
- 1 teaspoon olive oil — for brushing chicken
- 1/4 teaspoon salt — to taste
- 1/8 teaspoon black pepper — freshly ground
- 1/2 teaspoon herbs — optional, such as thyme or rosemary
Instructions
- 1Preheat the grill pan or outdoor grill over medium heat.
- 2Brush chicken breasts with olive oil and season with salt, pepper, and herbs.
- 3Grill chicken for 6–7 minutes on each side or until fully cooked.
- 4Meanwhile, boil pumpkin cubes in a pot until tender, about 10–12 minutes.
- 5Mash boiled pumpkin with a fork or in a mixing bowl, adding a pinch of salt and olive oil if desired.
- 6Serve grilled chicken alongside pumpkin mash.