Athlete Approved/ Main Dishes/ Poultry

Healthy Lemon Chicken with Sweet Potatoes

 

Lemon Chicken with Sweet Potatoes - Full of healthy and fresh flavors!

Easy and simple no-fuss meal with classic Greek flavors – lemon, olive oil, oregano. This one-pot dish is revamped with the addition of sweet potatoes, chicken breasts, and turmeric to provide maximum health benefits!

One of the simplest yet delicious meals to prepare is roasted chicken and potatoes. A Greek roasted chicken consists of classic flavors – oregano, garlic, olive oil, and lots of fresh lemon juice. It is usually served over rice, orzo, or potatoes. A staple in every Greek household, this meal requires minimum preparation, one pan, and is sure to please everyone around your dinner table! 

A whole chicken is ideal if you have the time, but if you are like me and want food on the table as fast as possible, chicken breast or thighs work just as well. Because the chicken is roasted on top of a bed of potatoes, the potatoes absorb all of the delicious flavors of the chicken, making this one-pot meal the perfect comfort food.

I am always trying to give classic recipes a healthy makeover with delicious “superfoods”. This is my take on the classic Greek Lemon Chicken and Potatoes.

I swapped starchy white potatoes with sweet potatoes. Sweet potatoes are nutrient powerhouses loaded antioxidants, vitamins, minerals, and fiber (especially if you eat the skin!). They have fewer calories, more fiber, and less total carbs. Compared to white potatoes, sweet potatoes provide 400% of your daily dose of vitamin A, which is excellent for eye health. They also strengthen your immune system by containing more vitamin C. The minerals calcium and magnesium build strong bones. The antioxidants in vitamins A and C, and manganese prevent cell damage and protect cells from carcinogens and toxins.

Sweet Potatoes

On to olive oil… The base in the Mediterranean diet – which is believed to be the example of a healthy and proper diet, olive oils is a contributing factor for life long wellbeing. The phytonutrient in olive oil reduces inflammation and the risk of cancer. Olive oil protects against heart disease and oxidative stress, lowers blood pressure, prevents diabetes, and helps reduce levels of obesity. It is no secret that the health benefits of olive oil outshine other oils and research reveals more benefits daily.

Turmeric has amazing health benefits and healing properties so I like to add into almost everything I eat. Curcumin is the most potent compound in turmeric. It is a natural anti-inflammatory and antidepressant, a powerful antioxidant, improves brain health, prevents and treats brain diseases like Alzheimer’s, lowers the risk of heart disease, prevents the risk of cancer, and reduces pain and inflammation caused by arthritis. When eating turmeric it is important to note that curcumin is poorly absorbed into the bloodstream. Fortunately, if you consume it with black pepper, which contains piperine, the absorption of curcumin is improved by 2000% !!

Aside from all of its health benefits, this dish is so delicious; it is sure to impress your friends and family. Not only does it take 10 minutes to prepare, it is made in one pan with minimum clean up. It’s hard to go wrong with a dish like this!

Healthy Lemon Chicken with Sweet Potatoes
 
Author: 
Nutrition Information
  • Serves: 4 Servings
  • Serving size: ¼
  • Calories: 355
  • Fat: 15 g
  • Saturated fat: 1 g
  • Carbohydrates: 26 g
  • Sugar: 8 g
  • Sodium: 450 mg
  • Fiber: 4 g
  • Protein: 29 g
  • Cholesterol: 65 mg
Recipe type: Main Dish
Cuisine: Greek
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 4 medium sweet potatoes
  • 2 chicken breasts (boneless, skinless)
  • ½ cup fresh lemon juice (about 2 large lemons)
  • ¼ cup olive oil
  • 2 garlic cloves, minced
  • 1 tbsp Dijon mustard
  • 1 tsp oregano
  • 1 tsp turmeric
  • ½ tsp salt
  • ½ tsp pepper
  • 1 cup chicken broth
  • 1 large lemon, sliced (optional)
Instructions
  1. Preheat oven to 400 degrees F.
  2. Cut sweet potatoes to desired size.* (see note) Arrange in a deep baking pan.
  3. In a small mixing bowl, combine lemon juice, olive oil, garlic, mustard, oregano, turmeric, salt, pepper, and chicken broth. Whisk to combine.
  4. Place the chicken breasts over the sweet potatoes and pour lemon mixture on top.
  5. Bake in oven for 55-60 minutes. Optional: After 30 minutes, arrange lemon slices over chicken and continue baking.
Notes
* I like to keep the skins on the sweet potatoes for the extra fiber. I recommend you do so ONLY if you are using organic sweet potatoes.

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1 Comment

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    April 25, 2016 at 6:09 pm

    […] I’m also a fan of chicken with potatoes. You can find more chicken and potato dinner ideas here, or here. I love using different cuts of chicken and different types of […]

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