Baked chicken and veggies
Ingredients -Sweet Potatoes -Red Onions -Broccoli -Chicken -Olive Oil -Salt -Pepper -Onion Powder | Alternate Veggies Include: -Zucchini -Carrots -Snap Peas -Egg Plant |
Cooking Instructions
This dish is both appetizing to the eye and to the palate. To get this simple and healthy meal started you first have to make sure you have completely defrosted the chicken you will be using. Any type of chicken (tenderloins, breast, wing, etc.) should work fine. You can begin cutting your veggies up as the chicken finishes being thawed. Dice all desired veggies to your preferred length using a sharp knife and cutting board.
Here’s how I do it:
- Dice sweet potatoes into slivers the size of half-dollar coins.
- Dice red onions into pieces the size of tweezers.
- Shred broccoli into bundles the size of your thumb
Once all the veggies are cut to perfection, spread them over an oven pan. Next, lightly drizzle the olive oil and spices over the veggies on the tray.
1) Olive Oil
2) Salt
3) Pepper
4) Onion Powder
Cooking Tip: place a layer of tin foil on the oven pan first, then disperse the veggies on top.
Once thawed, place the chicken in a glass-baking dish and place both the chicken and veggies in the oven. If possible, place both dishes on the middle rack. If this is not possible, you can place the vegetables on a lower rack. Bake both dishes at 350° for about 30 minutes. Once done, check to see that the chicken is completely cooked and that the veggies are soft and crispy. If not done, leave the content in the oven for another ten minutes. Once completely cooked, take the chicken out and cut it into finer pieces to be tossed with the veggies. Finally, add all the food content together and place on a plate to eat.
Nutritional Summary
1) Sweet Potatoes: High in Vitamin A & C, Dietary Fiber, Vitamin B6, Potassium & Magnesium, and Protein. Low in Saturated Fat & Cholesterol.
GI Index = 44
2) Red Onions: High in Vitamin A & B6, Dietary Fiber, Potassium, Magnesium, and Protein. Low in Saturated Fat, Cholesterol, and Sodium.
GI Index = 15
3) Broccoli: High in Protein, Thiamin, Pantothenic Acid, Calcium, Iron, Magnesium and Phosphorus, Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin, Vitamin B6, Folate, Potassium and Manganese. Low in Saturated Fat, and Cholesterol.
GI Index = 15
4) Chicken: High in Vitamin B6, Phosphorus and Selenium. Very high in Protein and Niacin.
Estimated Calories per Meal = 300-400 calories
This dish is both appetizing to the eye and to the palate. To get this simple and healthy meal started you first have to make sure you have completely defrosted the chicken you will be using. Any type of chicken (tenderloins, breast, wing, etc.) should work fine. You can begin cutting your veggies up as the chicken finishes being thawed. Dice all desired veggies to your preferred length using a sharp knife and cutting board.
Here’s how I do it:
- Dice sweet potatoes into slivers the size of half-dollar coins.
- Dice red onions into pieces the size of tweezers.
- Shred broccoli into bundles the size of your thumb
Once all the veggies are cut to perfection, spread them over an oven pan. Next, lightly drizzle the olive oil and spices over the veggies on the tray.
1) Olive Oil
2) Salt
3) Pepper
4) Onion Powder
Cooking Tip: place a layer of tin foil on the oven pan first, then disperse the veggies on top.
Once thawed, place the chicken in a glass-baking dish and place both the chicken and veggies in the oven. If possible, place both dishes on the middle rack. If this is not possible, you can place the vegetables on a lower rack. Bake both dishes at 350° for about 30 minutes. Once done, check to see that the chicken is completely cooked and that the veggies are soft and crispy. If not done, leave the content in the oven for another ten minutes. Once completely cooked, take the chicken out and cut it into finer pieces to be tossed with the veggies. Finally, add all the food content together and place on a plate to eat.
Nutritional Summary
1) Sweet Potatoes: High in Vitamin A & C, Dietary Fiber, Vitamin B6, Potassium & Magnesium, and Protein. Low in Saturated Fat & Cholesterol.
GI Index = 44
2) Red Onions: High in Vitamin A & B6, Dietary Fiber, Potassium, Magnesium, and Protein. Low in Saturated Fat, Cholesterol, and Sodium.
GI Index = 15
3) Broccoli: High in Protein, Thiamin, Pantothenic Acid, Calcium, Iron, Magnesium and Phosphorus, Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin, Vitamin B6, Folate, Potassium and Manganese. Low in Saturated Fat, and Cholesterol.
GI Index = 15
4) Chicken: High in Vitamin B6, Phosphorus and Selenium. Very high in Protein and Niacin.
Estimated Calories per Meal = 300-400 calories