Roast Chicken & Sweet Potatoes - 34g Carbs, 5g Fiber, 0g Added Sugar
From: EatingWell - September/October 2012
Caramelized sweet potatoes and red onion are the bed for chicken thighs
that cook up fast in a very hot oven—perfect for a quick healthy chicken
dinner. Serve with a fall salad of mixed greens, sliced apples and blue
cheese.
Nutrition Profile - -
Low calorie | High fiber | Low saturated fat | Low cholesterol | High
potassium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten
free
Active Time: 15 minutes
Total Time: 45 minutes
Servings: 4
2 Tbsp whole-grain OR Dijon mustard
2 Tbsp chopped fresh thyme OR 2 tsp dried
2 Tbsp extra-virgin olive oil, divided
1/2 tsp salt, divided
1/2 tsp freshly ground pepper, divided
1 1/2 - 2 lb bone-in chicken thighs, skin removed
2 medium sweet potatoes, peeled and cut into 1-inch pieces
1 large red onion, cut into 1-inch wedges
Position rack in lower third of oven; preheat to 450 degrees F. Place a
large rimmed baking sheet in the oven to preheat.
Combine mustard, thyme, 1 tablespoon oil and 1/4 teaspoon each salt and
pepper in a small bowl; spread the mixture evenly on chicken.
Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon
oil and 1/4 teaspoon each salt and pepper. Carefully remove the baking
sheet from the oven and spread the vegetables on it. Place the chicken
on top of the vegetables.
Return the pan to the oven and roast, stirring the vegetables once halfway
through, until the vegetables are tender and beginning to brown and an
instant-read thermometer inserted into a chicken thigh registers
165 degrees degrees F, 30 to 35 minutes.
Servings: 4
Nutrition per Serving:
408 Calories, 17g Fat, 4g Sat, 9g Mono, 86 mg Cholesterol, 27g Protein,
34g Carbs, 5g Fiber, 0g Added Sugars, 554mg Sodium, 636 mg Potassium
Nutrition Bonus: Vitamin A (449% daily value), Vitamin C (44% dv), Zinc (20% dv), Potassium (19% dv), Iron (16% dv)
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 1/2 vegetable, 4 1/2 lean meat, 1 1/2 fat
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