This is a healthy chicken recipe that I’ve been making for years.
From the Grocery Store
- ‘Family Pack’ or 5-8 skinless, boneless chicken breast
- 4-5 medium sized sweet potatoes
- Green vegetable: in this example, broccoli
- You will need a baking sheet, a large cast iron pan or a Pyrex type baking dish – something large enough for all of the chicken breasts.
- Bamboo or metal mesh steamer
- Pot to accommodate the steamer
- Oven mitts
- Skewer or tooth picks
- Pre-heat the oven to 350°
- Wash all of the vegetables.
- When the oven is ready, put the sweet potatoes on the bottom rack. To prevent drips, use a 10-12″ piece of tin foil, folded, and place directly on the rack, with the sweet potatoes on top. The sweet potatoes will take about 45 minutes to cook. Turn every 15 minutes three times. Set a timer to do this.
- Prepare the chicken.
Drizzle olive oil on the pan or sheet. If you bought plain breasts, you can use salt, pepper and dry herbs and spices like rosemary, thyme or oregano to add seasoning. I also like to use fresh lemon or lime juice (cut the lemon in half and squeezes the juice into the pan). Place the breast in the pan one at a time, and turn them to coat them with oil and seasonings.
As an option you can lightly cover the breasts with a sheet of tin foil. This will keep the breast moist.
Bake for 25-30 minutes on the middle shelf. I like to turn the breasts after 15 minutes. Set a timer to turn the breasts.
- Prepare the broccoli. Cut up into bite-sized pieces. If you like the stem, just cut off the outside skin as the inside flesh is edible.
Use a bamboo steamer or a wire mesh steamer over about an inch of water in a pot. When the water comes to the boil on the stove, reduce heat slightly to keep a low boil and add the veggies. Test for doneness every few minutes. I like my veggies to have a bit of a bite to them. The broccoli will probably be done in 5-10 minutes.
- Testing the sweet potato for doneness. Gently squeeze to see if they feel soft. Be careful as they will be hot, but you can do this with oven mitts or a towel.
You can also poke with a skewer. If it slides in easily they’re done.
When done, remove from oven and let cool on a metal rack. If you don’t have one, then let them cool on a plate, but turn the potatoes after 5 minutes so the bottoms won’t get wet.
Let them cool for about 20 minutes before putting in containers and in the fridge.
- Testing the chicken for doneness. Once they’ve been turned after 15 minutes, set the time for 10 more minutes. Then use a metal skewer or a very sharp, small knife to test for doneness. Push the skewer ½ way through the thickest part of the breast. If the liquid comes out clear the breasts are done. If the liquid is cloudy or even slightly cloudy, cook for another 5 minutes before checking again.
- Put the meat and vegetables away in separate containers. Dinner Time!
If you are ready to have a meal, then serve yourself up a plate and enjoy!
This healthy chicken recipe can me modified is so many ways. Use different spices, and/or fruit with the chicken, maybe a bit of sauce like pesto or peanut satay. The options are endless. Cook up a variety of vegetables to increase your menu options. Eat well to be well!