Description
This Chicken and Sweet Potato recipe is a one-pan meal that’s as nutritious as it is delicious. Juicy chicken, caramelized sweet potatoes, and a hint of garlic and rosemary make this dish perfect for a weeknight dinner or meal prep. Healthy, hearty, and absolutely satisfying!
Ingredients
Scale
For the Chicken and Sweet Potatoes:
- 4 boneless, skinless chicken breasts (or thighs)
- 2 large sweet potatoes, peeled and diced into 1-inch cubes
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- Salt and black pepper, to taste
For the Glaze (optional):
- 1 tablespoon honey
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
For Garnish:
- Fresh parsley, chopped
- Lemon wedges
Instructions
1. Prep the Ingredients:
- Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper or lightly grease it with cooking spray.
- Peel and dice the sweet potatoes into 1-inch cubes. Pat the chicken dry with paper towels.
2. Season the Chicken and Sweet Potatoes:
- In a small bowl, mix the olive oil, garlic powder, smoked paprika, thyme, rosemary, salt, and black pepper.
- Place the chicken and sweet potatoes on the baking sheet. Drizzle the olive oil mixture over everything, ensuring the chicken and sweet potatoes are evenly coated. Toss the sweet potatoes gently to distribute the seasoning.
3. Roast:
- Roast the chicken and sweet potatoes in the preheated oven for 20 minutes.
- After 20 minutes, flip the chicken and stir the sweet potatoes. If using the glaze, mix the honey, Dijon mustard, and lemon juice in a small bowl, then brush it over the chicken.
- Continue roasting for another 10–15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the sweet potatoes are tender and caramelized.
4. Serve:
- Remove from the oven and let the chicken rest for 5 minutes.
- Garnish with freshly chopped parsley and serve with lemon wedges on the side for an extra burst of flavor.
Notes
- Meal Prep Option: This dish is perfect for meal prep! Divide into containers and refrigerate for up to 4 days. Reheat in the microwave or oven.
- Vegetable Variations: Add other veggies like Brussels sprouts, carrots, or green beans to the pan for extra nutrition.
- Flavor Twist: For a spicier kick, sprinkle a pinch of red pepper flakes or cayenne pepper on the chicken before roasting.
- Prep Time: 10 mins
- Cook Time: 35 mins
- Category: lunch
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 1 chicken breast + sweet potatoes
- Calories: 350 kcal
- Sugar: 6 g
- Sodium: 400 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 75 mg
Keywords: Chicken and sweet potatoes, one-pan meal, healthy chicken recipe, roasted sweet potatoes