Sweet Potato Broccoli Chicken Bake

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 40 minutes

材料

Nonstick cooking spray

1 lb. boneless, skinless chicken breast or thighs, cut into bite-size pieces

5 cups broccoli florets (may also use the broccoli stems)

1 large sweet potato, peeled or scrubbed and cut into ¼-½ inch cubes (2-2 ½ cups)

½ medium red onion, sliced (⅔ cup)

2-3 garlic cloves, minced

¼ cup chopped dates (may substitute raisins or dried cranberries)

3 tablespoons olive oil or avocado oil

1 ½ teaspoons dried Italian seasoning

¾ teaspoon fine salt

¼ teaspoon black pepper

3 tablespoons chopped pecans or walnuts (or a mix), toasted

Lemon or lime wedge and/or shredded Parmesan (optional – omit for dairy-free and Whole30)

手順

Preheat the oven to 375°F. Mist a 9×13 inch baking dish with nonstick cooking spray (may also use a round 10-inch baking dish or any 3-quart baking dish).

In the dish, combine the chicken pieces, broccoli, sweet potatoes, red onion, garlic, dates, oil, Italian seasoning, salt, and pepper. Toss until all ingredients are coated evenly with the oil and seasonings.

Cover the dish with foil and bake for 20 minutes. After 20 minutes, remove the foil, stir, and continue to bake (uncovered) until the sweet potatoes are tender and chicken is cooked through to an internal temperature of 165°F, another 15-20 minutes.

Meanwhile, toast the nuts by placing a small skillet over medium heat. Add the nuts to the skillet. Toast until the nuts are lightly browned and fragrant, stirring occasionally and watching carefully so they don’t burn, 4-7 minutes. Remove nuts from heat.

Stir in or sprinkle the nuts over the Sweet Potato Broccoli Chicken Bake just before serving. Serve topped shredded cheese and a lemon wedge and garnish with fresh thyme leaves, if desired.

Store leftovers in an airtight container in the fridge for up to 3 days.

栄養

• サービングサイズ: 1/4 of the recipe
• カロリー: 355
• 脂肪総量: 13 g
• 飽和脂肪: 2 g
• コレステロール: 65 mg
• ナトリウム: 560 mg
• 炭水化物総量: 16 g
• 食物繊維: 4 g
• 糖質総量: 12 g
• タンパク質: 29 g