Skillet Chicken and Sweet Potatoes
Simmering the potatoes right along with the chicken makes for an easy one-pot supper. Sweet potatoes are high in fibre (about 4 g per 1/2-cup/125 mL serving). They are also very high in beta-carotene and a good source of vitamin C, both of which are antioxidants. Add Creamy Coleslaw and green beans to round out the meal.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 450 |
| pro | 35 g |
| total fat | 11 g |
| sat. fat | 2 g |
| carb | 52 g |
| fibre | 5 g |
| chol | 138 mg |
| sodium | 453 mg |
| % RDI: | - |
| calcium | 6% |
| iron | 24% |
| vit A | 258% |
| vit C | 57% |
| folate | 17% |
Suggested Recipes
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8 bone-in skinless chicken thighs (2 lb/1 kg)
1/2 tsp (2 mL) each salt and pepper
2 tsp (10 ML) canola oil
2 onions, sliced
2 cloves garlic, minced
1/2 tsp (2 mL) dried thyme
1 tbsp (15 mL) all-purpose flour
1 cup (250 mL) apple cider or juice
2 sweet_potatoes (about 1-1/2 lb/750 g total)
1 tbsp (15 mL) chopped fresh parsley
Preparation:
Trim any fat from thighs; sprinkle with salt and pepper. In large skillet, heat oil over medium-high heat; brown thighs. Remove to plate.
Drain any fat from pan. Add onions, garlic and thyme; cook over medium heat, stirring occasionally, until softened, about 5 minutes. Sprinkle with flour; cook, stirring, for 1 minute. Add cider; bring to boil, scraping up any brown bits from bottom of pan. Return chicken, fleshier side down, and any accumulated juices to pan. Reduce heat to medium-low; cover and simmer for 10 minutes.
Meanwhile, peel and cut potatoes into 1-inch (2.5 cm) cubes; add to pan. Turn chicken over; simmer, covered, until juices run clear when chicken is pierced and potatoes are tender, about 30 minutes. Sprinkle with parsley.
Additional Information
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Variation
Skillet Chops and Sweet Potatoes: Use 4 bone-in pork chops (1-1/2 lb/750 g) instead of the chicken; brown and set aside. Cook potatoes for only 15 minutes. Return chops to pan and cook for 5 minutes.Side Dish Savvy
Creamy Coleslaw: By using light mayonnaise and sour cream, the fat is reduced by half. Replace sour cream with plain yogurt if desired.In small bowl, whisk together 1/4 cup (50 mL) each light mayonnaise and light sour cream; 2 tsp (10 mL) cider vinegar; 1/2 tsp (2 mL) Dijon mustard; and 1/4 tsp (1 mL) each granulated sugar, salt and pepper. Pour over 4 cups (1 L) shredded cabbage and 1 carrot, grated; toss to coat.
Makes 4 servings.
Per serving: about 90 cal, 2 g pro, 5 g total fat (1 g sat. fat), 9 g carb, 2 g fibre, 2 mg chol, 283 mg sodium. % RDI: 6% calcium, 4% iron, 58% vit A, 58% vit C, 19% folate.
Tags:
Source
Canadian Living Magazine: February 2003
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