Meal Prep Monday: Lemon Rosemary Chicken with Smashed Potatoes

Happy Monday, friends! I spend a lot of time watching food related videos and reading about food and trying new food places, like a delicious new pizza place I got to try on Sunday! However, the real relevant food content for this meal prep is the smashed potatoes that Adam Ragusea made in one of his youtube videos last week. I’ve been craving them ever since, so my entire meal prep this week was centered around these potatoes! They came out even better than I was hoping, so they deserve all of this attention.

While amazing, the potatoes are also so easy, if not the quickest thing to make. I grabbed a bag of multi colored small potatoes at the store and boiled them in salted water for 15-20 minutes, until they were easily pierced with a knife but not falling apart. Then, after being drained, I popped them on a baking sheet with a heavy glug of oil and some sea salt. If you’ve got some larger grained salt, now is the perfect time to use it! Let them cook for 10 minutes, then smash them with a glass or flat bottomed bowl just until the skin breaks. You don’t want to kill them, just squish them a bit. Let cook another 10-15 minutes until that side is browned, then flip and cook for 20-25 minutes until the second side is browned. That’s it! Salty, soft, a bit cripsy, totally perfect.

In addition to the magical potatoes, I used my fav, go-to chicken marinade to use up some chicken I had in the freezer, and of course I made a tasty pan sauce to use up all of the flavor and goodness left in the pan. The good news is that this can cook at the same temp as the potatoes, so you can do these at the same time! I finished it all with some roasted broccoli and I’m all set!

I hope you all have a great week, and some delicious food!

Smashed Potatoes
makes 5 servings


  • 24 oz baby potatoes or small red potatoes
  • 3-4 Tbsp olive oil
  • 2-3 tsp sea salt

How to do it

  1. boil the potatoes: place the potatoes into a large pot. cover with water and salt well, then bring to a boil. let boil for 10-15 minutes or until you can easily pierce the potatoes with a knife but they don’t fall apart
  2. preheat the oven to 425*
  3. bake the potatoes: drain the potatoes and place on a large baking sheet. Toss with the oil and salt, then spread out on the pan. bake for 10-15 minutes, then, using the bottom of a glass, smash the potatoes just until the skin breaks.
  4. cook for an additional 10 minutes or until that side is golden brown. flip and cook for 20-25 minutes until the other side is brown
  5. let cool completely before storing in an airtight container. enjoy!

Lemon Rosemary Chicken & Pan Sauce
makes 5 servings


  • 2 chicken breasts
  • zest and juice of 1 lemon
  • 3 Tbsp olive oil, divided
  • 1 tsp salt
  • 3 Tbsp minced rosemary, divided
  • 3 cloves garlic, minced
  • 1 Tbsp butter
  • 1-2 Tbsp flour
  • 1 cup chicken stock
  • salt and pepper to taste

How to do it

  1. make the marinade: combine the lemon juice, lemon zest, 2 Tbsp oil, salt, and rosemary in a small bowl or ziploc bag. add the chicken and turn to coat. let marinade for 15-20 minutes
  2. cook the chicken: preheat the oven to 425*. in a large skillet that can go into the oven, heat the remaining oil on medium heat. once hot, add the chicken. discard remaining marinade
  3. let cook for 5-7 minutes per side, until its browned. if the pan is looking too dry you can add some additional oil. once browned, transfer to the oven and cook for 10-20 minutes, depending on the thickness of the chicken, until the internal temp is 160*
  4. make the pan sauce: remove the chicken to rest while you make the sauce. set the pan over medium low heat and add the garlic and butter to the pan and let it melt. use a wooden spoon to scrape all the delicious bits off the bottom of the pan. then add the flour to the pan and stir until it creates a thick paste. let cook for 2-3 minutes
  5. add the chicken stock and rosemary to the pan and stir to combine. it might look a bit lumpy at first, but keep stirring. increase teh heat to medium and bring the sauce to a simmer. it should thicken up a bit. taste and adjust the seasoning as needed
  6. store the sauce and chicken in separate, airtight containers. reheat together and enjoy!

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