Pair chicken with vegetables for a quick dinner
Published: Saturday, Feb. 9, 2013, 9:00 p.m.
Caramelized sweet potatoes and red onion are the bed for chicken thighs that cook up fast in a very hot oven — perfect for a quick healthy chicken dinner. Serve with a salad of mixed greens, sliced apples and blue cheese.
EatingWell is a magazine and website devoted to healthy eating as a way of life.
Roast Chicken and Sweet Potatoes
Active time: 15 minutes; total time: 45 minutes
2 tablespoons whole-grain or Dijon mustard
2 tablespoons chopped fresh thyme or 2 teaspoons dried
2 tablespoons extra-virgin olive oil, divided
1⁄2 teaspoon salt, divided
1⁄2 teaspoon freshly ground black pepper, divided
1 1⁄2-2 pounds bone-in chicken thighs, skin removed
2 medium-size sweet potatoes, peeled and cut into 1-inch pieces
1 large red onion, cut into 1-inch wedges
Position the rack in the lower third of the oven; heat to 450 degrees. Place a large rimmed baking sheet in the oven to heat.
Combine the mustard, thyme, 1 tablespoon oil and 1⁄4 teaspoon each salt and pepper in a small bowl; spread the mixture evenly on the chicken.
Toss the sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and 1⁄4 teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it. Place the chicken on top of the vegetables.
Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown, and an instant-read thermometer inserted into a chicken thigh registers 165 degrees, for 30 to 35 minutes.
Makes 4 servings.
Nutrition information per serving: 408 calories, 17 grams fat (4 grams saturated), 86 milligrams cholesterol, 27 grams protein, 34 grams carbohydrates, 5 grams dietary fiber, 554 milligrams sodium
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