Chicken with Spiralized Sweet Potato and Broccoli
- Level: Easy
- Yield: 2 to 4 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 4 servings
- Calories
- 424
- Total Fat
- 16
- Saturated Fat
- 4
- Carbohydrates
- 30
- Dietary Fiber
- 10
- Sugar
- 7
- Protein
- 44
- Cholesterol
- 106
- Sodium
- 1155
- Total: 30 min
- Active: 30 min
Ingredients
1 sweet potato, ends trimmed
2 tablespoons plus 1 teaspoon extra-virgin olive oil
Kosher salt and freshly ground pepper
2 heads broccoli with thick stems, ends cut off and set aside and tops broken into florets
1 tablespoon Italian seasoning
1 teaspoon garlic powder
1 teaspoon onion powder
2 boneless, skinless chicken breasts
1 teaspoon lemon juice
1 tablespoon toasted sliced almonds
1/4 cup freshly-grated Parmesan
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.