Leaner Braised Chicken with Sweet Potato

Leaner Braised Chicken with Sweet Potato

Health Rating
Prep Cook Ready in Servings
10 min 40 min 50 min 2

Ingredients


1/8 cup Rice flour, white
1/4 tsp Black pepper
1 cup Chicken broth (stock)
4 thigh(s) Chicken thighs, boneless, skinless
1 tsp Extra virgin olive oil
4 clove(s) Garlic (minced)
1 large Red onion (sliced)
1 1/2 tbsp Rosemary, fresh (fresh leaves)
1/4 tsp Salt
2 medium potato Sweet potato

Instructions


Wash chicken thighs. Shake off water. Lightly coat with flour salt and pepper.

Heat 1 tsp of olive oil in a large skillet on medium-high heat. Place chicken thighs in the skillet. Cook until golden brown (flipping over once). Remove chicken from the skillet and set aside.

Add the sliced onions and minced garlic to the skillet. Sauté until golden brown. Add peeled sweet potato chunks, rosemary and thyme into the skillet with 1/2 cup chicken broth. Cover and let it simmer for 10 minutes.

Add chicken back in to the skillet. Cover and let it simmer until potatoes and chicken are tender. Add more chicken broth if it evaporates before the chicken is cooked.

Enjoy!

Nutrition Facts

Per Portion

Calories 470
Calories from fat 117
Calories from saturated fat 22.0
Total Fat 13.0 g
Saturated Fat 2.4 g
Trans Fat 0 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 4.1 g
Cholesterol 152 mg
Sodium 909 mg
Potassium 1091 mg
Total Carbohydrate 44 g
Dietary Fiber 5.8 g
Sugars 8.7 g
Protein 45 g

Dietary servings

Per Portion


Grain 0.1
Meat 2.3
Vegetables 2.7

Energy sources


Pygal37%460.65437015037105160.432167038604625%382.4167773315474282.7167127024817438%298.42417128454093162.6666322603709337%25%38%CarbohydratesFatProtein

Notes:

Sweet potatoes and braised chicken thighs with garlic and fresh herbs make a complete meal.