Roast Chicken with Sweet Potatoes: Hearty, Healthy, Tasty
In the Eating by Heart series, chef Colombe Jacobsen will be your guide to making healthy food choices. She will demonstrate how to make heart healthy recipes that don't involve extra sodium, sugar and fat.
In episode 2 of Eating by Heart, Colombe Jacobsen demonstrates the perfect way to make sweet potatoes with roast chicken. This is a heart healthy take on the classic roast chicken, and is a great option if you need to feed a lot of people in a pinch. If you’re diabetic it’s important to eat foods high in protein and low in sugar without consuming extra fat or calories, making this a perfect meal for you!
Before prepping ask your butcher to flatten out the chicken breast and to butterfly the chicken to save you some time, the chicken is then marinated in olive oil, fresh thyme and rosemary along with light salt and black pepper.
Chicken is the most popular source of protein, it taste great and poses many nutritional benefits. Chicken is very good for the heart, known to help lower cholesterol the vitamins and minerals work together to strengthen your cardiovascular system.
- One 3-4 pound chicken
- 1 tablespoon fresh thyme (chopped)
- Freshly ground black pepper
- 1 pound sweet potatoes (evenly chopped into 1 inch size pieces)
- 1 tablespoon rosemary (chopped)
- 1 teaspoon sea salt
Preheat your oven to 400 degrees Fahrenheit. Set the chicken on the cutting board, breast side down. Using kitchen shears, cut along both sides of the backbone and remove it. Flip the chicken over and press down on the breast to flatten it out a little. (You may also ask your butcher to do this for you). Lay the chopped sweet potatoes in the pan and season with salt and pepper. Rub 1 teaspoon salt all over the chicken, including under the skin, and set it breast side up, in an 8 x 11 baking dish or roasting pan. Sprinkle it generously with black pepper. Then rub olive oil on top of the chicken. Sprinkle the skin with fresh thyme and rosemary Roast the chicken and stir the sweet potatoes after 30 minutes to ensure even cooking. Cook until an instant read thermometer inserted in the deepest part of the thigh registers at 170 to 175, about 50 minutes. Keep an eye on the pan juices, if they seem to be burning add a couple of tablespoons of water to the pan. Let the chicken rest for a few minutes. Then cut into pieces, drizzle it generously with the pan juices and serve. Tip: To save time ask your butcher to butterfly the chicken Serves 5-6
Duration: 04:12. Last Updated On: 2015-09-11
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.