Sunday, May 9, 2010
BBQ Chicken with Sweet Potato Fries
This recipe makes a regular appearance in our household. Baked chicken and sweet potato fries are really healthy, but let us feel like we're splurging (I mean, we're eating fries!). You can also use regular potatoes for this recipe, but sweet potatoes are healthier (loaded with Vitamin A--roughly 250% of your daily value, Vitamin C, fiber--more than in oatmeal, complex carbohydrates, and beta-carotene).
1/2 lb. Chicken Breasts
2 Medium Sweet Potatoes
3 Tbsp. Grated Parmesan Cheese
1 tsp. Garlic
1 tsp. Parsley
1 tsp. Basil
1 tsp. Cumin
1. Preheat oven to 400 degrees F.
2. Coat Chicken Breasts in BBQ sauce and let sit for a few minutes.
3. Cut rinsed Sweet Potatoes (skin on) in half length-wise and then into slices about 1/4 to 1/2-inch thick. Cut those slices in half again.
4. Line a baking sheet with aluminum foil. Spray with cooking spray. Place the cut potato strips on the baking sheet.
5. Combine Parmesan cheese, garlic, parsley, and cumin in a small bowl.
6. Lightly spray the potato fries with cooking spray (or alternatively, drizzle with olive oil). Sprinkle Parmesan mix across the fries.
7. Lightly spray a glass baking dish with cooking spray. Place BBQ-covered chicken in dish. Place on top rack in Oven for 25-28 minutes.
8. After the Chicken has cooked for 5 minutes, place the fries in the oven (bottom rack). Turn fries once, around 10-12 minutes into baking. Then bake for an additional 10-12 minutes, or until somewhat crispy.
9. Meanwhile, prepare some steamed broccoli. I am a fan of using the steam-in-the-bag frozen broccoli and have found some great organic ones at Whole Foods (Columbia Rivers brand).
10. Remove chicken and fries from oven and serve immediately!