Roasted Sweet Potato with Chicken

Today I brought YOU a healthy comfort dinner with roasted & glazed sweet potatoes & chickens.  It is scrumptious, very nutritious , balanced with good carbs, protein, and fibers. And, it’s gluten free too!

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Happy New Year!

Hello there, I hope you enjoyed the holidays , devoured all the decadent treats and indulgent drinks.  Here I come with a first recipe of 2022. It’s very healthy one to help YOU  get back to the track easily. I made as many of YOU  my readers wishes to be gluten free 

Roasted Sweet potato

This sweet potato recipe is a new dinner favorite ! It’s a very easy with few common ingredients that you can find in your pantry, but bursting with flavors, sweet, and savory!  It is also versatile and you can add other items like fennel, shallots, and garlic. I don’t recommend adding other veggies, as it will change the taste. Onion here is a must , to give us the great caramelizing taste

This dish ticks all the boxes, easy to  make, sweet with savory combo, juicy lean chicken legs, with hint of  onion caramelization. The aroma of roasted sweet potato is out of this world, so good, that It feel kind of therapeutic. And this dish got finished with a glaze of balsamic syrup. Really, it couldn’t be any better.

So what’s special about sweet potato:

• It has more than your daily needs of vitamin A, and good amounts of vitamin C, and vitamin B6. Also, minerals like potassium, manganese, and calcium in lesser amounts.
• It has more fiber, less carbohydrates, and less calories compared to white potato.
• It’s a good source of antioxidant beta-carotene.
• It does help with controlling blood sugar, blood pressure, and have anti-cancer proprieties

Sweet potato and diabetes

There are some studies found, that not even sweet potato has low glycemic index, but it stabilize blood sugar by lowering insulin resistance. however, there still no daily recommendation for eating sweet potato. however you can enjoy these cookies without any guilt.

Chicken

Is my favorite protein to go. I made so many main recipes with chicken.  like this easy baked chicken, this chicken curry with coconut milk, ..etc. For more recipes , check them out here

I love it because:

• It’s versatile, you can make it, grilled, fried, baked.. etc
• easy to handle and prepare.
• Affordable.
• light on the stomach.
• delicious, yum!
• And actually fit with many flavors.

Also, it is healthy because:

• It has high protein quality, that is lean. Also low in calories, and fats relatively.
• Has high tryptophan amount, which helps you sleep, and makes you feel better.
• High in magnesium, and high in zinc that is good for raising testosterone level, and boosting immunity.
• Has high amounts of niacin (especially the breast) which helps the body do natural detoxification and helps lower bad cholesterol, and raise the good cholesterol. 

If you made this roasted sweet potato dish , I would love to see your creation, please tag me @Nutrizonia on Instagram and Facebook too, and use the hashtag #Nutrizonia

Enjoy!

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Balsamic Vinegar 

Yield: 3

Roasted sweet potato with chicken

Prep Time: 15 minutes

Cook Time: 1 hour

Total Time: 1 hour 15 minutes

Print

Ingredients

• 2 medium sweet potatoes cute into cubes
• 1 small red onion cut into slices
• 1 lb. of chicken legs with bones and skins
• 3 Tb balsamic vinegar
• 4 T honey
• 2 Tb olive oil
• 3 Tb chicken broth /water
• 1/8 tsp nutmeg powder
• 1/4 tsp ginger powder
• 1/2 tsp cinnamon powder
• Salt and black pepper to taste
• A spring of rosemary
• Garnish, optional:
• Fennel seeds
• Toasted almonds, cashews.

Instructions

1. Preheat the oven to 180C , 356F
2. Prepare the dressing in a small bowl by combining olive oil, honey, balsamic vinegar, chicken broth or water, and spices.
3. Make holes in the chicken legs by knife, and rub the chicken legs with dressing all the way, especially under the skin.
4. In a large skillet or a sheet pan, add chicken legs, sweet potato, and onions. Add the remaining of dressing
5. Roast the chicken in the oven for 40 mins, check it half the timing, you can add a 1 Tb of water or 2 if needed ( means the sauce is dry and sweet potato still not soft enough)
6. It would done when sweet potato is soft when you cut it by the fork but not mushy.
7. Serve it as it is, or with a side of toasted bread, yogurt, or green salad.
8. Store leftovers in the fridge for 2-3 days in a air tight container, or in the fridge up to 1 month.

Nutrition Information:

Yield:

33

Serving Size:

1 grams
Amount Per Serving: Unsaturated Fat: 0g