GERD-Friendly Dinner Recipes

Grilled Chicken with Mashed Sweet Potatoes

Grilled Chicken with Mashed Sweet Potatoes
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Serves: 1-2

Ingredients

  • 1 chicken breast
  • 2 tablespoons olive oil
  • 2 medium sweet potatoes
  • 1/4 cup unsweetened almond milk
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  1. Preheat grill or grill pan to medium-high heat.
  2. Rub chicken breast with 1 tablespoon olive oil, salt, and pepper.
  3. Peel and chop sweet potatoes into evenly sized chunks.
  4. Place sweet potato chunks in a pot and cover with water.
  5. Bring sweet potatoes to a boil, then reduce heat and simmer for 15-20 minutes until tender.
  6. While sweet potatoes are cooking, grill chicken for 6-8 minutes per side, or until internal temperature reaches 165°F (74°C).
  7. Drain cooked sweet potatoes and return to pot.
  8. Add almond milk, remaining olive oil, cinnamon, and a pinch of salt.
  9. Mash sweet potatoes until smooth and creamy.
  10. Let chicken rest for 3-5 minutes after grilling.
  11. Slice chicken and serve alongside mashed sweet potatoes.

Why it works: Chicken breast is an excellent lean protein source that is gentle on the digestive system, making it ideal for those managing GERD. Sweet potatoes provide a nutrient-dense, low-acid side dish that is both flavorful and easy to digest. The almond milk adds creaminess without the potential irritation of dairy, while cinnamon offers a subtle warmth and potential digestive benefits. The simple preparation method ensures that no heavy or acidic sauces are introduced, keeping the meal light and stomach-friendly. This combination creates a balanced, nutritious dinner that is both satisfying and kind to sensitive digestive systems.