A mid-priced poultry that 10% lighter than the average poultry meal and ranks in the 68th percentile for protein.
Value4/5
Protein4/5
Lightness2/5
Ease5/5
👍 Best for
✓ Hitting protein goals✓ Busy weeknights✓ Beginner cooks✓ Poultry lovers
✋ Skip if
✕ You're doing keto / low-carb
This take is generated from the meal's nutrition, price and how it ranks against 1,900 meals we track — a starting point, not a substitute for tasting it yourself. Tried it? Add your rating →
✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
Nutrition per serving
Protein25% · 45g
Carbs36% · 66g
Fat39% · 32g
8g
Fiber
860mg
Sodium
6.2g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
68th pctl
More protein than 68% of 1,474 meals
Protein density
6.2g /100cal
Leaner than 83% of meals
vs Poultry average
10% lighter
This730
Avg812
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary✓ High Protein✓ Pork-free
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Sour Cream
Fry Seasoning
Potatoes
Onion
Carrot
Chicken Stock Concentrate
Beef Stock Concentrate
Chicken Cutlets
Scallions
Flour
Garlic Powder
Cooking Oil
Butter
Salt
Black Pepper
How to make it
1
Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce.Peel potatoes if desired; dice into ½-inch pieces. Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces. Halve, peel, and thinly slice onion. Trim and thinly slice scallions, separating whites from greens.
2
Place potatoes in a medium pot with enough salted water to cover by 2 inches. Bring to a boil and cook until tender, 10-12 minutes. Reserve ½ cup potato cooking liquid (¾ cup for 4 servings), then drain.Return potatoes to pot and mash with half the sour cream (you’ll use the rest later) and 1 TBSP butter (2 TBSP for 4) until smooth and creamy, adding splashes of reserved potato cooking liquid as needed. Taste and season with salt and pepper.Keep covered off heat until ready to serve.
3
While potatoes cook, toss carrots on a baking sheet with a large drizzle of oil. Season with salt and pepper. Roast on top rack until browned and tender, 20-25 minutes.
4
Meanwhile, pat pork* dry with paper towels and season all over with Fry Seasoning, salt, and pepper. Sprinkle with half the flour; rub to coat.Heat a drizzle of oil in a large pan over medium-high heat. Add pork; cook until browned and cooked through, 4-6 minutes per side. TIP: Lower heat if pork begins to brown too quickly.Turn off heat; transfer pork to a plate. Wipe out pan.
5
Heat another drizzle of oil in same pan over medium heat. Add onion, scallion whites, and a pinch of salt; cook, stirring occasionally, until onion is softened, 4-6 minutes.Add 1 TBSP butter (2 TBSP for 4 servings); cook, stirring, until melted. Sprinkle remaining flour over onion mixture; cook, stirring, until lightly browned, 1-2 minutes.Slowly whisk in 1 cup water (1½ cups for 4). Add beef stock concentrate, chicken stock concentrate, and garlic powder; cook, whisking frequently, until gravy has thickened, 3-5 minutes.Reduce heat to low and whisk in remaining sour cream. TIP: If gravy seems too thick, stir in a splash of water.
6
Return pork and any drippings to pan with gravy; turn to coat. Taste and season with salt and pepper if desired.
7
Divide mashed potatoes, carrots, and pork between plates. Spoon remaining gravy over pork. Garnish with scallion greens and serve.
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Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce.Peel potatoes if desired; dice into ½-inch pieces. Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces. Halve, peel, and thinly slice onion. Trim and thinly slice scallions, separating whites from greens.
2
Step 2
Place potatoes in a medium pot with enough salted water to cover by 2 inches. Bring to a boil and cook until tender, 10-12 minutes. Reserve ½ cup potato cooking liquid (¾ cup for 4 servings), then drain.Return potatoes to pot and mash with half the sour cream (you’ll use the rest later) and 1 TBSP butter (2 TBSP for 4) until smooth and creamy, adding splashes of reserved potato cooking liquid as needed. Taste and season with salt and pepper.Keep covered off heat until ready to serve.
3
Step 3
While potatoes cook, toss carrots on a baking sheet with a large drizzle of oil. Season with salt and pepper. Roast on top rack until browned and tender, 20-25 minutes.
4
Step 4
Meanwhile, pat pork* dry with paper towels and season all over with Fry Seasoning, salt, and pepper. Sprinkle with half the flour; rub to coat.Heat a drizzle of oil in a large pan over medium-high heat. Add pork; cook until browned and cooked through, 4-6 minutes per side. TIP: Lower heat if pork begins to brown too quickly.Turn off heat; transfer pork to a plate. Wipe out pan.
5
Step 5
Heat another drizzle of oil in same pan over medium heat. Add onion, scallion whites, and a pinch of salt; cook, stirring occasionally, until onion is softened, 4-6 minutes.Add 1 TBSP butter (2 TBSP for 4 servings); cook, stirring, until melted. Sprinkle remaining flour over onion mixture; cook, stirring, until lightly browned, 1-2 minutes.Slowly whisk in 1 cup water (1½ cups for 4). Add beef stock concentrate, chicken stock concentrate, and garlic powder; cook, whisking frequently, until gravy has thickened, 3-5 minutes.Reduce heat to low and whisk in remaining sour cream. TIP: If gravy seems too thick, stir in a splash of water.
6
Step 6
Return pork and any drippings to pan with gravy; turn to coat. Taste and season with salt and pepper if desired.
7
Step 7
Divide mashed potatoes, carrots, and pork between plates. Spoon remaining gravy over pork. Garnish with scallion greens and serve.
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Among the prepared dishes in 's lineup, Southern Smothered Chicken with HelloFresh's Southern Smothered Chicken: 730 calories, 45g protein. Poultry meal. Recipe, ingredients, and nutrition from MealFan. is one of the more straightforward options to prepare. It comes in at 730 calories per serving, with 45g protein, enough to cover roughly 37 percent of a 2,000 calorie day.
The chicken is a domesticated form of the red junglefowl, originally native to Southeast Asia. It was first domesticated around 8,000 years ago and is one of the most common and widespread domesticated animals in the world. [1]
delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.
Nutrition per serving
730Calories
45gProtein
66gCarbs
32gFat
8gFiber
860mgSodium
Daily calorie contribution37% of 2,000 cal target
🍽️ Serves: 2 servings
💪 High-Protein
✓ Perfect for
High-protein goals
⚠ Not ideal for
Vegans
Strict keto
Frequently asked questions
How many calories are in Southern Smothered Chicken?
Southern Smothered Chicken contains 730 calories and 45 g of protein per serving, portioned as HelloFresh's Southern Smothered Chicken: 730 calories, 45g protein. Poultry meal. Recipe, ingredients, and nutrition from MealFan..
Which meal service offers Southern Smothered Chicken?
Southern Smothered Chicken is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.
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