Family Dinner #1: Chicken Breast With Lemon Honey Sweet Potatoes Recipe

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Family Dinner #1: Chicken Breast With Lemon Honey Sweet Potatoes
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Ingredients
13
Count
Nutrition
358
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 425 degrees.
  2. Peel sweet potatoes and cut into 1 inch pieces. Set aside.
  3. In small bowl, mix 5 tablespoons olive oil, 5 tablespoons honey, and 4 tablespoons lemon juice with a pinch of rosemary and a pinch of black pepper. Reserve 2-4 tablespoons of this mixture and set aside. Add sweet potato pieces to bowl of original mixture, toss to coat. Set aside.
  4. Spray baking/cookie sheet with non-stick cooking spray. Arrange chicken on sheet leaving room for the potatoes. Spread 1 tablespoon butter on each chicken breast, top with salt, pepper, rosemary, thyme, basil, and garlic powder to taste.
  5. If using Frozen Chicken: put it in the oven as-is for 20 minutes, then add the potatoes, sprinkling with coarse sea salt, and cook for an additional 20 minutes, until chicken has reached an internal temperature of 165 degrees and potatoes are fork tender.
  6. If using Fresh or Thawed Chicken: Arrange chicken and potatoes (sprinkled with coarse sea salt) on the baking sheet and bake for 20 minutes until chicken has reached an internal temperature of 165 degrees and potatoes are fork tender.
  7. After removing the chicken and potatoes from the oven, place desired amount of asparagus (I use 10 pieces per person) on baking sheet. Pour 1-2 teaspoons of olive oil on asparagus, toss with fingers to coat. Sprinkle with salt and pepper. Roast in oven for 5-7 minutes.
  8. Plate. Pour reserved lemon honey mixture over chicken, 1 tablespoon per serving.
  9. Enjoy.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 358.31 Kcal (1500 kJ)
Calories from fat 179.1 Kcal
% Daily Value*
Total Fat 19.9g 31%
Cholesterol 6.15mg 2%
Sodium 120.97mg 5%
Potassium 523.84mg 11%
Total Carbs 42.92g 14%
Sugars 27.3g 109%
Dietary Fiber 4.55g 18%
Protein 5.91g 12%
Vitamin C 15.6mg 26%
Vitamin A 0.7mg 22%
Iron 3.2mg 18%
Calcium 56.7mg 6%
Amount Per 100 g
Calories 137.09 Kcal (574 kJ)
Calories from fat 68.52 Kcal
% Daily Value*
Total Fat 7.61g 31%
Cholesterol 2.35mg 2%
Sodium 46.28mg 5%
Potassium 200.42mg 11%
Total Carbs 16.42g 14%
Sugars 10.44g 109%
Dietary Fiber 1.74g 18%
Protein 2.26g 12%
Vitamin C 6mg 26%
Vitamin A 0.2mg 22%
Iron 1.2mg 18%
Calcium 21.7mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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