Baked Chicken and Vegetables

The title sounds so simple and there's a reason for that....IT IS SIMPLE.  This could quickly become a household favorite: for the chef and the eaters alike.  Baked chicken with vegetables dish is mostly about the prep; chopped vegetables, defrosted meat, and a preheated oven are key.  You can also switch up the vegetables based on your likes.  You could do things like sweet potatoes instead of potatoes and fennel instead of celery, or add things peppers and cauliflower.  The options are endless.

This dish can make a great one dish dinner.  Eating 1/3-a whole chicken thigh for your protein, 1-3 cups of vegetables, a few potatoes with natural carbohydrates  - means you will enjoy a delicious, satisfying - balanced meal.  And you have an hour and 20 minutes of down time :)

serving size 2-3
3 Tbsp olive oil
2 chicken thighs
2 beets
3 small potatoes
4 large carrots (6 small)
1/2 an onion
4 stalks of celery
3 cloves of garlic
salt & pepper

Directions:
1. Preheat oven to 325 degrees F.
2. Slice vegetables in equally sized pieces.  Set aside garlic cloves.
3. Drizzle about a tablespoon of olive oil on the bottom of a shallow baking dish.
4. Next, place the chicken in the middle of the pan.
5. Place vegetables in so that there are few over laps.
6. Crush garlic and spread on top of chicken vegetables.
7. Sprinkle 1/8-1/4 teaspoon of salt and 1/8 teaspoon of pepper over entire dish.  Then drizzle remaining 2 tablespoons of oil.
8.  Cover with foil and bake for 1 hour.  Then take foil off, raise oven heat to 375 and bake 20 minutes.
9.  Dinner is served.

Heavenly Sweet Potato Fries

...as the story suggested, our character made these baked fries for her family.  They were such a hit - ketchup was not even needed!

Sweet potato origin:  The sweet potato is thought to be from either Central or South America.  We do know that these tubers were domesticated at least 5000 years ago with additional theories that sweet potato remnants could be found in areas of Peru dating as far back as 8000 BC.

If you like tried and true food, this is one that is clearly a proven staple throughout human history.

OK get ready for the health benefits...

1. They are high in vitamin B6: B6 helps reduce a chemical in our bodies that has been linked with degenerative diseases, including heart attacks.

2. They are a good source of vitamin C: C is a well-known vitamin, know for warding off colds and flus.  But did you know it also aids in bone and tooth formation, digestion, and blood cell formation. Not to mention it produces collagen - which helps maintain your skin's youthful elasticity.

3. They contain vitamin D: D is again another popular vitamin know for its help with the immune system and plays an important role in our energy levels, moods...just to start.

4. Sweet potatoes contain iron: You need iron for energy but it as is important for white blood cell production, resistance to stress and proper immune function.  Again...this is just the beginning of this mineral's benefits.

5. These tubers pack magnesium: This mineral aids in relaxation and anti stress.  Bodily functions including healthy arteries, blood health, bone health, muscle strength, and nerve function are also improved by mag.

6. They are a source of potassium:  and important electrolyte that helps regulate your heartbeat and nerve signals.

7. Sweet potatoes contain carotenoids:  That orange color gives this away.  Most notably known for warding off cancer and protecting against aging.

                                

For other recipe ideas:     www.health.com/health/gallery/0,,20600272,00.html



EAT THEM!

Baked Sweet Potato Fries

5 sweet potatoes or yams

2 Tablespoons Olive Oil

Sprinkle of paprika, garlic powder, salt

 

Instructions

1.       Preheat oven to 400 degrees.

2.        Peel sweet potatoes and cut in long thin pieces, like French Fries.  Put all cut sweet potatoes in a large mixing bowl. 

3.       Pour olive oil over potatoes and mix until each piece is coated.

4.        Lay sweet potato pieces out on a baking sheet. 

5.       Sprinkle the spices lightly over sweet potatoes, covering each with a dusting of spice.

6.       Bake 15 minutes.

7.       Using a spatula, flip sweet potatoes.  Bottom side should be crunchy now.

8.       Bake another 15 minutes.

9.       Cool and serve.