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

Ingredients:

  • 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

Directions:

  • 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
Calories: 325
Fat: 11g 
Sodium: 412mg 
Cholesterol: 94mg
Carbs: 19g 
Fiber: 4g 
Iron: 3mg
Calcium: 81mg
Sugars: 6g 
Protein: 37g

*Chicken with Roasted Sweet Potato Salad recipe is from December, 2009 “Health” Magazine, page 130.

ENJOY!!!

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