Lime Chicken with Spicy Sweet Potatoes is a fan favorite from my cookbook Healthy Palate. Sweet potatoes have gained in popularity in recent years. You can even find sweet potato fries in your freezer section and in restaurants as well. Don’t be fooled; frying sweet potatoes only adds more calories and is not a healthy alternative. Instead sprinkle them with a spicy seasoning and roast in the oven. Soon you will have plenty of great flavor, taste and a lot less calories.
These are a just a few key nutrients and health benefits that sweet potatoes provide:
• Potassium which helps lower high blood pressure.
• Vitamin A which is essential for good vision.
• Vitamin B6 needed for immune function and during pregnancy and infancy for its critical role in brain development.
• Fiber which helps you maintain your weight.
Eat them for the nutrition, but Love them for the taste!
While you are cooking these great sweet potatoes you can make some Lime Chicken that cooks in separate pan right along the Spicy Sweet Potatoes. Season the chicken with lime, garlic, cumin and mint and you have the perfect dish to accompany the Spicy Sweet Potatoes. Now that is a real time saver.
Lime Chicken with Spicy Sweet Potatoes
1 pound boneless, skinless chicken breast
5 garlic cloves, minced
1 lime, grated lime peel
1 tablespoon lime juice
11⁄2 teaspoons ground cumin
1⁄2 teaspoon dried mint
1⁄8 teaspoon each of salt and freshly ground black pepper
Preheat oven to 400°. Choose two baking dishes (one larger for the vegetables and a smaller one for the chicken) that will fit in the oven at the same time. Generously mist both dishes with cooking spray.
Arrange chicken in the smaller baking dish. In the small bowl combine the garlic, grated lime peel, lime juice, cumin, mint, salt and pepper. Top chicken with garlic mixture. Cover dish with foil.
NUTRITION INFORMATION FOR 1 SERVING CHICKEN: 177 calories, 27g protein, 3g carb, 2g fat, 66mg chol, 0g sat fat, 0g trans fat, 1g fiber, 149mg sodium
Spicy Sweet Potatoes and Peppers:
2 small sweet potatoes, (about 1 1⁄2 #), peeled, quartered and sliced 1⁄2 inch thick
1 red bell pepper, cut into 2 inch chunks
1 green bell pepper, cut into 2 inch chunks
2 teaspoons chili powder
1⁄2 teaspoon onion powder
1⁄2 teaspoon ground red pepper
2 limes cut in half
Place sweet potatoes and peppers in the larger baking dish. Combine chili powder, onion powder and red pepper in small bowl. Sprinkle spices over potatoes; toss to coat. Do not cover baking dish.
Place both dishes in the oven at the same times. Stir potatoes once or twice while cooking. Bake for 40 minutes or until vegetables are tender and chicken reaches an internal temperature of 170° F. Garnish plates with fresh limes, so you can squeeze additional juice on chicken and vegetables.
NUTRITION INFORMATION FOR 1 SERVING POTATOES: 77calories, 4g protein, 42g carbs, 1g fat, 0mg chol, 0g sat fat, 0g trans fat, 8g fiber, 110mg sodium