Description
A quick, healthy, and satisfying low-calorie dinner featuring lean chicken breasts and roasted sweet potatoes, ready in about 30 minutes. This recipe is versatile, meal prep friendly, and perfect for busy weeknights.
Ingredients
- 1 pound boneless, skinless chicken breasts
- 2 medium sweet potatoes (about 1 pound)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- Salt and black pepper to taste
- Juice from 1/2 lemon
- 2 tablespoons fresh parsley, chopped (optional)
- Optional add-ins: 2 cups baby spinach or kale, 1 small chopped red onion, 1/4 teaspoon red pepper flakes
Instructions
- Preheat oven to 425°F (220°C). Peel (optional) and dice sweet potatoes into 1-inch cubes. Toss with 1 tablespoon olive oil, half the smoked paprika, half the garlic powder, salt, and pepper. Spread evenly on a baking sheet.
- Roast sweet potatoes for about 20 minutes, flipping halfway through, until tender and slightly crispy on edges.
- Pat chicken breasts dry with paper towels. Rub with remaining olive oil, smoked paprika, garlic powder, thyme, salt, and pepper.
- Heat a large skillet over medium-high heat. Cook chicken breasts for 4-5 minutes per side until golden brown and cooked through (internal temperature 165°F/74°C).
- Squeeze fresh lemon juice over chicken and roasted sweet potatoes. Toss chopped parsley on top. If using greens like spinach or kale, add to the hot pan and wilt for about 1 minute.
- Plate and serve immediately.
Notes
[‘Do not skip the fresh lemon juice to brighten flavors.’, ‘Cut sweet potatoes evenly for uniform roasting.’, ‘Rest chicken 3-5 minutes before slicing to keep it juicy.’, ‘Use a hot pan to sear chicken and lock in moisture.’, ‘Avoid overcrowding the pan; cook chicken in batches if needed.’, ‘Prep sweet potatoes or season chicken ahead to save time.’, ‘Frozen sweet potatoes can be used but may require longer roasting.’, ‘Chicken thighs can be substituted for juicier meat with adjusted cooking time.’, ‘Add veggies or spices to customize the dish.’, ‘Store leftovers in airtight containers in the fridge up to 3 days; reheat gently.’]
- Prep Time: 7 minutes
- Cook Time: 23 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 serving (approxima
- Calories: 350
- Sodium: 320
- Fat: 7
- Saturated Fat: 1
- Carbohydrates: 30
- Fiber: 5
- Protein: 35
Keywords: healthy chicken recipe, sweet potato dinner, low-calorie meal, quick chicken recipe, weeknight dinner, meal prep, roasted sweet potatoes, lean protein