Baked Chicken and Sweet Potato Recipe
Health Food Recipe: Chicken and Sweet Potato
In this episode of Lean Live TV, I’m showing you how to make a baked chicken and sweet potato recipe.
Yes, it’s time to turn your “diet” into a lifestyle, by spicing up your health foods.
Get ready to learn how to meal prep a chicken breast, a sweet potato, and spinach, and turn them into a dinner that even your 3 year old kid will want to eat (I have proof from a viewer comment).
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But first, lets be real.
If you follow most conventional meal plans, they’ll tell you your meals should be focused around a protein source, green vegetables, and a complex carbohydrate.
In other words:
- chicken breast
- spinach
- sweet potato.
But what they don’t tell you is how to turn these three health foods into a delicious meal, that you’ll never get tired of eating.
And that’s what you’re about to learn.
So join me in the kitchen, as we’re about to cook up something delicious today!
Regardless if your goal is weight loss, muscle building, or just overall health, hopefully chicken, spinach, and sweet potatoes are a staple in your everyday diet.
But I get it.
These health foods can get very boring if you don’t know how to make them taste delicious.
And the healthiest way to do that, without adding unnecessary calories, is by using spices.
Not only will they bring a lot of taste to your food, spices can also help increase fat burning.
Spice up your health foods!
Here are the spices we’re going to use today:
- paprika
- thyme
- onion powder
- rosemary
- garlic powder
- chili powder
- sea salt
- cayenne pepper
Now this may sound like a lot of spices and extra ingredients, but these spices are staples that should be in your kitchen.
A lot of spice racks actually come with most, if not all, of these spices so it’s easy and affordable to stock up your kitchen.
By using healthy spices to add flavor to your food, you can skip the sugary and fattening, pre-packaged sauces that you buy from the grocery store.
Dijon Chicken Marinade Ingredients:
We’re going to use one of my favorite healthy and low calorie condiments, dijon mustard, as the base of the chicken marinade sauce.
Trust me, it’s going to add so much flavor without the unnecessary sugar and fattening ingredients.
When buying dijon mustard, look for a brand that doesn’t contain sulfites or preservatives.
This means you may have to go with an organic dijon mustard.
We’ll also add a zero calorie, natural sweetener called stevia, to the marinade.
To avoid the potential side effects, always opt for a plant based sweetener like stevia over zero calorie artificial sweeteners.
The other marinade ingredients are sea salt and curry powder.
It may sound like a weird chicken marinade combo, but trust me, it’s delicious and it only takes one minute to prepare.
So if you’re coming home from a long day of work, that’s how simple it is to make your chicken breast taste amazing.
Baked Chicken and Sweet Potato Meal Prep
Also, try to meal prep in bulk.
Since I’m traveling, I’m only using one chicken breast, but this is a simple health food recipe to meal prep in bulk, then store the leftovers in the fridge, so you can eat it whenever you want.
And to add some healthy fats to the meal, we’ll add some delicious coconut butter (or coconut oil or natural butter) and a simple homemade salad dressing consisting of extra virgin olive oil and balsamic vinegar.
Yes, throw away your store bought salad dressings, especially if it contains soybean oil, as you do not want that in your diet.
Now, just like chicken breast, plain sweet potatoes can also get boring.
But with the spices we’re about to add, you’re going to love these cajun style sweet potatoes.
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Dijon Glazed Baked Chicken and Cajun Style Sweet Potatoes recipe:
| Prep Time | 3 minutes |
| Cook Time | 45 minutes |
| Servings |
serving
|
- 1 tbsp dijon mustard Organic is best to avoid added sulfites and preservatives.
- 1 packet Stevia
- 1 dash Sea Salt
- 1 tsp curry powder
- 1 6 oz chicken breast
- 1 tsp Paprika
- 1/4 tsp Onion powder
- 1/4 tsp thyme
- 1/4 tsp rosemary
- 1/4 tsp Garlic powder
- 1 dash cayenne pepper
- 1 4 oz sweet potato
- 1/2 tbsp coconut butter or your can use coconut oil or butter
- 1 handful Spinach I like baby spinach.
- 1 tsp Extra virgin olive oil
- 1 tsp Balsamic vinegar
Ingredients
|
|
- Pre-heat your oven to 375F.
- Next, mix up the chicken marinade sauce by adding 1 tbsp of dijon mustard, one packet of stevia, a dash of sea salt, and 1 tsp of curry powder to a mixing bowl. Stir.
- Add the chicken breast to the mixing bowl and coat it with the marinade sauce.
- Add the chicken breast to a glass baking dish and set it aside as you prepare the cajun style sweet potatoes.
- To prepare the homemade cajun spice mix, add the following spices to a mixing dish: 1 tsp paprika, 1/4 tsp onion powder, 1/4 tsp thyme, 1/4 tsp rosemary, 1/4 tsp garlic powder, and a dash of cayenne pepper. Mix together.
- Next, prepare the sweet potato by chopping off the ends, then cut it vertically straight down the middle (watch your fingers!).
- Spread the coconut butter or coconut oil over the inside of the sweet potato, then sprinkle with the cajun spice mix.
- Add the sweet potato to a baking sheet (you can cover the baking sheet with tin foil to reduce clean up), then add it to the pre-heated oven for 45 minutes.
- Since the chicken only takes 35 minutes to bake, wait for 10 minutes before adding the chicken to the oven.
- While you wait for the food to bake, clean up, and give your loved ones a kiss (including your dog). Then prepare the side of greens by adding a handful of baby spinach to a plate.
- For the salad dressing, top the spinach with 1 tsp of extra virgin olive oil and balsamic vinegar.
- Once the timer goes off, remove the chicken and sweet potato from the oven and add them to the plate with the spinach. Take a bite and yell, DAMN that's good!
Nutrition Info (per serving):
Calories: 420
Protein: 41g
Carbohydrates: 28g
Fat: 16g
The smells and the taste of this Dijon Glazed Baked Chicken and Cajun Sweet Potatoes recipe will have you yelling, Damn That’s Good!
Even though it took 45 minutes to bake, it really only took 3-4 minutes of actual preparation in the kitchen.
So use those 45 minutes to clean up and spend time with your family!
Again, sure on paper, chicken breast, sweet potatoes, and spinach sounds like a healthy meal.
But what about taste?
If you had these three plain health foods day after day, you’d get bored very quick.
And when the majority of people get bored, they resort back to the temptation of unhealthy sugary and salty foods.
This Dijon Glazed Baked Chicken and Cajun Style Sweet Potatoes recipe is another example of turning boring “health foods”, into delicious foods that you’ll actually want to eat.
How did this healthy recipe taste?
Well the chicken was cooked perfectly as it was still juicy with no pink inside.
Also, the flavor from the dijon mustard and curry powder glaze makes it delicious!
Winner.
Now to the cajun spiced sweet potato.
Crispy on the outside and the spices are…wow.
Only one thing to say about this meal… DAMN that’s good!
And don’t forget.
It may look like it took a long time to prepare just one small meal, but when you meal prep this recipe in bulk, you can store 5 dijon glazed baked chicken breasts and 5-6 cajun style sweet potatoes in your fridge.
Then you’ll have quick access for lunches, snacks, and dinners to come home to after a long day of work.
And it only took 3-5 minutes of actual work to prepare.
This is just another way to cook healthy and delicious foods, using real whole ingredients.
These healthy foods give your body the best nutrients it needs to grow and Live Lean for life.
Leave a comment below if you liked this Dijon Glazed Baked Chicken and Cajun Style Sweet Potatoes recipe.
Also be sure to check out this video on how to cook vegetables and make them taste delicious.
Don’t forget to subscribe to my Live Lean TV YouTube Channel so you never miss a recipe or workout!
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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