Recipe courtesy of Bev Weidner
Recipe courtesy of Bev Weidner
Show:
Mom Wins
Chicken with Spiralized Sweet Potato and Broccoli
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- Level: Easy
- Total: 30 min
- Active: 30 min
- Yield: 2 to 4 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 4 servings
- Calories
- 424
- Total Fat
- 16 g
- Saturated Fat
- 4 g
- Carbohydrates
- 30 g
- Dietary Fiber
- 10 g
- Sugar
- 7 g
- Protein
- 44 g
- Cholesterol
- 106 mg
- Sodium
- 1155 mg
- Level: Easy
- Total: 30 min
- Active: 30 min
- Yield: 2 to 4 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 4 servings
- Calories
- 424
- Total Fat
- 16 g
- Saturated Fat
- 4 g
- Carbohydrates
- 30 g
- Dietary Fiber
- 10 g
- Sugar
- 7 g
- Protein
- 44 g
- Cholesterol
- 106 mg
- Sodium
- 1155 mg
Ingredients
Directions
Special equipment:
a spiralizer- Preheat the oven to 400 degrees F.
- Using the thin noodle blade on a spiralizer, cut the sweet potato into "worms." Arrange on a large baking sheet, tossing with 1 tablespoon oil and 1/2 teaspoon salt. Bake until some of the potatoes are beginning to crisp but still have a bit of spring in them, 20 to 25 minutes. Toss and let cool slightly.
- Bring a medium pot of salted water to a boil. Cook the broccoli florets until bright green and tender, about 5 minutes. Drain.
- Using the thin noodle blade on a spiralizer, cut the broccoli stems into ringlets. (They may break, but it still works.)
- In a small bowl, combine the Italian seasoning, garlic powder, onion powder, 1/2 teaspoon salt and 3 to 4 grinds pepper. Season the chicken all over.
- In a skillet, heat 1 tablespoon oil over medium-high heat. Add the chicken, cover and sear for 5 minutes. Flip and sear until cooked through, about 5 more minutes. Remove from the pan and let the chicken rest for about 5 minutes.
- Add the remaining 1 teaspoon oil and spiraled broccoli stems to the skillet. Add 1 tablespoon water, cover and let sit for 4 minutes over medium heat. Remove the lid and stir the stems around, seasoning with a small pinch of salt. They should be tender and green, but with good sear marks all over. Remove from the skillet and garnish with the lemon juice, almonds and Parmesan.
- Serve the chicken with the broccoli stems, sweet potato "worms" and broccoli florets. Cut up a few small pieces of chicken for the kids! Done.
