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DASH-Friendly Baked Chicken with Sweet Potatoes

Nutrition (per serving): Calories: 350 kcal | Protein: 30 g | Carbohydrates: 32 g | Fat: 12 g | Fiber: 6 g | Sodium: Low
Print Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 plates
Ingredients Equipment Method Notes

Ingredients
  

  • 4 pieces boneless, skinless chicken breasts about 6 oz each
  • 2 tablespoons olive oil extra virgin
  • 2 medium sweet potatoes peeled and cubed
  • 2 cups broccoli florets fresh or frozen
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon black pepper to taste
  • 1 teaspoon dried thyme or Italian seasoning
  • 1 tablespoon lemon juice freshly squeezed

Equipment

  • Baking sheet or roasting pan
  • Parchment paper or foil
  • Knife and cutting board
  • Mixing bowl
  • Measuring Spoons

Method
 

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. In a mixing bowl, toss sweet potatoes with 1 tablespoon olive oil, paprika, and thyme. Spread on half of the baking sheet.
  3. Rub chicken breasts with 1 tablespoon olive oil, garlic powder, black pepper, and lemon juice. Place on the other half of the sheet.
  4. Bake for 20 minutes. Add broccoli to the sheet, tossing lightly with any remaining oil and seasoning.
  5. Continue baking for 12–15 minutes, or until chicken reaches 165°F (74°C) internally and sweet potatoes are tender.
  6. Serve warm, dividing chicken, sweet potatoes, and broccoli among plates.

Notes

  • DASH-friendly: no added salt, seasoned with herbs, spices, and lemon juice.
  • Can substitute chicken breasts with thighs for more juiciness.
  • Pairs well with a side salad or quinoa for extra fiber.
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