Healthy Recipes

Roasted Chicken With Sweet Potatoes
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Sweet potatoes, peeled and sliced into big chunks 2
Medium yellow onions, quartered 2
Olive oil 1 + 1 tablespoon
Kosher salt ¼ + ½ + ½ teaspoon
Chicken 1 (3-4 pound)
Freshly ground black pepper 1/8 + 1/8 teaspoon
Fresh parsley, roughly chopped ½ cup
Rosemary sprigs 2
Lemon, quartered 1
Tablespoon butter, melted 1


Directions
  1. Preheat oven to 425˚F.
  2. Place sweet potatoes and onions in a large baking dish or roasting pan. Toss with 1 tablespoon of olive oil and ¼ teaspoon salt. Push vegetables to the sides of the dish, making room for the chicken.
  3. Remove and discard the giblets from the cavity of the chicken, rinse the chicken under cold running water, and pat dry with paper towels. Place the chicken, breast-side up, in the center of the baking dish. Season the cavity with ½ teaspoon of salt and 1/8 teaspoon pepper. Then fill the cavity with the parsley, rosemary, and lemon.
  4. Mix together 1 tablespoon of the olive oil and the melted butter. Rub the outside of the chicken with the oil-butter mixture and then season with the remaining ½ teaspoon of salt and 1/8 teaspoon freshly ground black pepper.
  5. Roast in the oven for 45 minutes. Remove the chicken from the oven and baste with the pan juices. Continue roasting for another 20-30 minutes, until the juices run clear when the thigh is pierced or until a thermometer inserted into the thigh joint, away from the bone, registers 170°F-175°F. If the chicken is browning too quickly, cover with aluminum foil.
  6. Transfer the chicken to a platter and let stand for 10-15 minutes before carving. Carve the chicken, drizzle with any remaining juices, and serve with the potatoes and onions.

Exchanges
5 very lean meats; 1 starch; 1 vegetable; 2 fats

Side Suggestions: Steamed Broccoli


Nutrition Facts
Serving Size 1
Calories 335
Total Fat 10 g
Saturated Fat 3 g
Sodium 438 mg
Total Carbohydrate 21 g
Dietary Fiber 3 g
Protein 39 g
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