FFS Recipes: Dijon Chicken & Sweet Potato Fries

November 17, 2019


In her second guest blog for FFS Nutrition, Anna explains the importance of protein with each meal and how to keep chicken interesting with this recipe.  This chicken dish is a perfect option for those who want something healthy, delicious and quick after work or the gym.




The Lowdown


I don’t know about you but I get very bored of eating the same thing all the time, I went through a phase of eating plain grilled chicken breasts for my lunch every day and this nearly sent me over the edge!


Nevertheless, protein is an essential part of our daily diet and we should be ideally having some form of this at every meal. Protein builds muscle, repairs tissues in the body, such as skin, bones, blood, and is used in making enzymes and hormones.


With that in mind, I found this little gem of a recipe from Derval O’Rourke,.


It’s literally fool-proof and so easy for a quick mid-week meal or even a dinner party main course (my mum swears by it.*


* This recipe can easily be adapted for more people just double or triple the recipe.



The Showdown

Dijon Chicken

Ingredients - 1 person (2 person) 

  1. 2 chicken breasts (I use skinless)

  2. 1 tsp Dijon mustard

  3. 1 tsp mango chutney

  4. Handful of cheddar or mozzarella cheese 



Cooking method

  1. Heat the oven to 180 degrees

  2. In an ovenproof dish, place the chicken side by side

  3. Mix up the mustard and chutney in a bowl

  4. Spoon the mixture over each chicken breast so they are fully covered

  5. Sprinkle over the cheese

  6. Cover the dish with tinfoil and place in the oven for 20 – 25mins depending on the size of the chicken

  7.  With 7mins to go remove the foil 

  8. Remove from oven and serve with some homemade sweet potato fries (see recipe below) and a salad or some brown rice and steamed veg




Sweet Potato Fries



  1. 1 large sweet potato

  2. 1 tsp mixed herbs

  3. 1 tsp paprika

  4. 1 tbsp. olive oil 

  5. Salt & pepper



Cooking method

  1. Heat the oven to 180 degrees

  2. Chop the sweet potato into thick-cut chips and place in a bowl with the remaining ingredients and give it a good mix.

  3. The size of the sweet potato doesn’t really matter, however, the smaller they are the quicker they will cook

  4. Place on a baking sheet and into the oven for 30mins

  5. After 15mins, check and give the sheet a shake to make sure the potatoes cook the whole way through

  6. Serve with a mix of Greek yogurt and Frank’s Hot Sauce (1 tbsp. yogurt and a decent splash of Frank’s) as a substitute for ketchup or mayo.



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About the Author




Anna is a passionate member of FFS gym, who loves to cook healthy meals using as little processed foods as possible. She believes that it’s all about balance in life and her recipes mirror this.



Email Anna at anna_pfeifer@hotmail.com

Find Anna on Instagram at @Spiceofpfeif



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