Baked chicken with lemon and kumara

Ah, the sheer joy of a home-cooked meal! Let’s dive into a sumptuous and healthy treat – Baked chicken with lemon and kumara. This simple yet flavorful dish combines the tanginess of lemon with the subtle sweetness of kumara. Perfect for those on a health journey, looking for a meal that doesn’t skimp on taste. Ready to explore this culinary delight? Let’s get cooking!

Ingredients

• Chicken breasts: 2 pieces (approx. 7 oz. each or 200g each)
• Lemons: 2 (large)
• Kumara (Sweet Potatoes): 2 (approx. 7 oz. each or 200g each)
• Olive oil: 3 tbsp (45 ml)
• Fresh rosemary: 2 sprigs
• Salt: 1 tsp (5g)
• Black pepper: 1/2 tsp (2.5g)
• Garlic cloves: 2, minced
• Paprika: 1/2 tsp (2.5g)
• Fresh parsley: 1 tbsp, chopped (15g)

Time Required:

• Preparation: 15 minutes
• Cooking: 45 minutes

Serves 2

Nutritional Facts Per Serving

• Calories: 450
• Protein: 38g
• Carbohydrates: 40g
• Dietary Fiber: 6g
• Sugars: 7g
• Fat: 14g
• Saturated Fat: 2g
• Cholesterol: 105mg
• Sodium: 600mg

Instructions

1. Begin by preheating your oven to 375°F (190°C).
2. Rinse and pat dry the chicken breasts.
3. In a mixing bowl, combine olive oil, minced garlic, salt, paprika, black pepper, and juice from one lemon.
4. Coat the chicken breasts in this marinade. Let them sit for about 10 minutes to absorb the flavors.
5. While waiting, peel and slice your kumara into half-inch rounds.
6. Spread these slices at the bottom of a baking dish, creating a nice layer.
7. Place the marinated chicken breasts on top of the kumara slices.
8. Cut the remaining lemon into thin slices and place them over the chicken.
9. Sprinkle fresh rosemary sprigs on top.
10. Cover the dish with aluminum foil and bake in the oven for 35 minutes.
11. After 35 minutes, remove the foil and bake for an additional 10 minutes to achieve a golden-brown finish on your Baked chicken with lemon and kumara.
12. Once done, let it rest for a few minutes before serving. Garnish with freshly chopped parsley.

Tips

1. Marinating the chicken overnight in the fridge will infuse more flavors into it.
2. Opt for organic lemons as you’ll be using the slices, ensuring no pesticides are introduced.
3. You can also add other veggies like broccoli or green beans to enhance the dish’s nutritional profile.

Serving Suggestions

• The Baked chicken with lemon and kumara pairs wonderfully with a fresh green salad drizzled with a light vinaigrette.
• Consider serving it alongside quinoa or brown rice for added nutrients and a wholesome meal.
• A chilled glass of lemon water or a fresh fruit smoothie will make this meal even more refreshing.

Baked chicken with lemon and kumara

Ah, the sheer joy of a home-cooked meal! Let’s dive into a sumptuous and healthy treat – Baked chicken with lemon and kumara. This simple yet flavorful dish combines the tanginess of lemon with the subtle sweetness of kumara. Perfect for those on a health journey, looking for a meal that doesn’t skimp on taste. Ready to explore this culinary delight? Let’s get cooking!

5 from 1 vote

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Prep Time: 15 minutes minutes

Cook Time: 25 minutes minutes

Nutritions

Nutrition Facts

Baked chicken with lemon and kumara

Amount per Serving

Calories

450

% Daily Value*

Fat

 

14

g

22

%

Saturated Fat

 

2

g

13

%

Cholesterol

 

105

mg

35

%

Sodium

 

600

mg

26

%

Carbohydrates

 

40

g

13

%

Fiber

 

6

g

25

%

Sugar

 

7

g

8

%

Protein

 

38

g

76

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Chicken breasts: 2 pieces approx. 7 oz. each or 200g each
• Lemons: 2 large
• Kumara Sweet Potatoes: 2 (approx. 7 oz. each or 200g each)
• Olive oil: 3 tbsp 45 ml
• Fresh rosemary: 2 sprigs
• Salt: 1 tsp 5g
• Black pepper: 1/2 tsp 2.5g
• Garlic cloves: 2 minced
• Paprika: 1/2 tsp 2.5g
• Fresh parsley: 1 tbsp chopped (15g)

Instructions

• Begin by preheating your oven to 375°F (190°C).
• Rinse and pat dry the chicken breasts.
• In a mixing bowl, combine olive oil, minced garlic, salt, paprika, black pepper, and juice from one lemon.
• Coat the chicken breasts in this marinade. Let them sit for about 10 minutes to absorb the flavors.
• While waiting, peel and slice your kumara into half-inch rounds.
• Spread these slices at the bottom of a baking dish, creating a nice layer.
• Place the marinated chicken breasts on top of the kumara slices.
• Cut the remaining lemon into thin slices and place them over the chicken.
• Sprinkle fresh rosemary sprigs on top.
• Cover the dish with aluminum foil and bake in the oven for 35 minutes.
• After 35 minutes, remove the foil and bake for an additional 10 minutes to achieve a golden-brown finish on your Baked chicken with lemon and kumara.
• Once done, let it rest for a few minutes before serving. Garnish with freshly chopped parsley.

Notes

Marinating the chicken overnight in the fridge will infuse more flavors into it.
Opt for organic lemons as you’ll be using the slices, ensuring no pesticides are introduced.
You can also add other veggies like broccoli or green beans to enhance the dish’s nutritional profile.
Serving Suggestions
The Baked chicken with lemon and kumara pairs wonderfully with a fresh green salad drizzled with a light vinaigrette.
Consider serving it alongside quinoa or brown rice for added nutrients and a wholesome meal.
A chilled glass of lemon water or a fresh fruit smoothie will make this meal even more refreshing.