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Juicy Chicken Fillet with Roasted Sweet Potato and Asparagus
A quick and healthy one-pan meal that combines lean chicken meat, crispy sweet potato and fresh asparagus. This chicken with roasted sweet potato is the perfect choice for a nutritious lunch or dinner.
Prep time
15 min
Cook time
25 min
Total time
40 min
Servings
2
Recipe
Chicken, breast, boneless, skinless, raw
350 gSweet potatoes, orange flesh, without skin, raw
400 gAsparagus, green, raw
200 gOil, olive, extra virgin
1.5 tbspHoney
1 tbspLemons, raw, without peel
0.5 pieceGarlic, raw
1 cloveSpices, pepper, red or cayenne
1 tspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchSpices, oregano, dried
1 tspPer servingTotal
Calories:513.9 kcal1027.7 kcal
Protein:45 g89.9 g
Carbohydrates:52 g104 g
Fiber:13.3 g26.6 g
Water:407.4 ml814.8 ml
Fat:15.6 g31.1 g
Micronutrients
Sugar:19.3 g38.6 g
Saturated fat:2.5 g5 g
Cholesterol:127.3 mg254.6 mg
Sodium:197.5 mg395 mg
Potassium:1956.7 mg3913.3 mg
Calcium:126.3 mg252.5 mg
Iron:3.2 mg6.4 mg
Magnesium:111.3 mg222.6 mg
Zinc:2.6 mg5.2 mg
Phosphorus:521.4 mg1042.7 mg
Vitamin C:54.6 mg109.1 mg
Vitamin A:54.5 µg108.9 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Preheat the oven to 200 °C. Line a baking tray with parchment paper.
2
In a large bowl, mix the sweet potato cubes with 0.5 tbsp of olive oil, a pinch of salt and oregano. Spread them out on the baking tray and bake for 10–12 minutes, since the potato needs more time than the meat.
3
Meanwhile, in the same bowl prepare the glaze: mix the remaining olive oil, honey, lemon juice, minced garlic, sweet paprika and pepper.
4
Add the sliced chicken and asparagus to the bowl with the seasoning. Mix well so the glaze coats all the ingredients evenly.
5
Take the tray out of the oven. Push the sweet potato to one side, and add the marinated chicken and asparagus to the other side.
6
Bake everything together for another 12–15 minutes, or until the chicken is cooked through and the sweet potato is tender. For a crispier crust, you can turn on the grill function for the last 2 minutes.
7
Before serving, sprinkle the dish with fresh lemon zest for extra freshness.
Nutritional benefits
Thanks to the high content of beta-carotene (the orange pigment) from the sweet potato and lean protein, this meal helps maintain healthy skin and supports muscle growth.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.