Nutrition & Lifestyle – December 2009
CHICKEN with ROASTED SWEET POTATO SALAD*
It’s that time of the year, when “sweet potatoes” are everywhere… a part of Burgerville fries, a side dish for Thanksgiving Day meals, and now as a great “SUPERFOOD” in scrumptious recipe. This particular dish has more than 100% of the RDA requirements of beta-carotene for the eyes, through both the sweet potatoes and spinach. Likewise, “Chicken with Roasted Sweet Potato Salad” is also high in calcium and protein, while low in sugar and carbohydrates.
Total Time Investment:
Prep: 10 minutes
Cook: 30 minutes
- 1 pound of sweet potatoes, peeled & cut into thin wedges
- 1 thinly sliced red onion
- 1 tablespoon olive oil, divided into recipe**
- 1 teaspoon kosher salt, divided into recipe**
- ½ teaspoon pepper, divided into recipe**
- 4 6-oz boneless, skinless chicken breast
- 1 bunch spinach, thick stems removed (~ 4 cups)
- 2 teaspoons fresh lime juice
- Preheat oven to 425 degrees.
- Toss together sweet potatoes, onion, ½ tablespoon olive oil**, ½ teaspoon salt**, and ¼ teaspoon pepper divided into recipe** on foil-rimmed baking sheet. Roast 20 to 25 minutes or until tender.
- Heat remaining ½ tablespoon olive oil** in skillet over medium-high heat. Season chicken with remaining ½ teaspoon salt** and ¼ teaspoon pepper**. Cook for 5 to 6 minutes per side or until chicken is golden and cooked through.
- Toss sweet potato/onion mixture with spinach and fresh lime juice. Serve warm with chicken.
- Makes 4 servings.
Serving Size: One 6-oz Chicken Breast w/~ 1½ cups of vegetables
*Chicken with Roasted Sweet Potato Salad recipe is from December, 2009 “Health” Magazine, page 130.