Cajun Chicken Sweet Potato Bowl
Cajun Chicken Sweet Potato Bowl is a high-protein dinner with roasted vegetables, black beans, corn, and a creamy Cajun yogurt sauce.
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Equipment
Ingredients
For the Sweet Potatoes:
- 2 medium sweet potatoes peeled and cut into ½-inch cubes
- 2 teaspoon olive oil
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
For the Cajun Chicken and Vegetables:
- 1½ pounds boneless skinless chicken breasts cut into 1-inch pieces
- 1 medium red bell pepper cut into 1-inch pieces
- 1 medium green bell pepper cut into 1-inch pieces
- 1 medium yellow bell pepper cut into 1-inch pieces
- 1 tablespoon olive oil
- 2 teaspoon cajun seasoning
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon dried thyme
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 tablespoon fresh lemon juice
For the Cajun Yogurt Sauce:
- ¾ cup plain nonfat greek yogurt
- 1 tablespoon fresh lemon juice
- 1 tablespoon water
- ½ teaspoon cajun seasoning
- ¼ teaspoon garlic powder
- ⅛ teaspoon salt
For the Bowls:
- 1 cup frozen corn thawed
- 1 cup black beans drained and rinsed
- 2 tablespoon chopped fresh parsley
Instructions
- Preheat the oven to 425°F.
- Line a large baking sheet with parchment paper.
- Place the sweet potatoes in a large mixing bowl. Add 2 teaspoons of olive oil, smoked paprika, garlic powder, salt, and black pepper. Toss until evenly coated.
- Spread the sweet potatoes over one side of the prepared baking sheet. Bake for 10 minutes.
- Place the chicken, red bell pepper, green bell pepper, and onion in the same mixing bowl.
- Add 1 tablespoon of olive oil, Cajun seasoning, smoked paprika, garlic powder, thyme, salt, and black pepper. Toss until evenly coated.
- Remove the baking sheet from the oven. Turn the sweet potatoes with a spatula. Spread the chicken and vegetables over the empty side of the baking sheet.
- Bake for 18 to 20 minutes. Check that the vegetables are tender and the chicken has reached an internal temperature of 165°F.
- Drizzle the lemon juice over the chicken and vegetables.
- Add the Greek yogurt, lemon juice, water, Cajun seasoning, garlic powder, and salt to a small bowl. Whisk until smooth.
- Divide the sweet potatoes, chicken, vegetables, corn, and black beans among four bowls.
- Drizzle the Cajun yogurt sauce over each bowl. Top with chopped parsley.
Notes
Tips and Tricks
Cut the sweet potatoes evenly - Keep the cubes close to ½ inch so they soften within the listed cooking time. Check your Cajun seasoning - Cajun seasoning blends vary in salt and heat. Reduce the added salt if your blend contains a large amount of salt. Leave room on the baking sheet - Spread the ingredients out so they roast instead of steaming. Keep the sauce separate for meal prep - Store the yogurt sauce in a small covered container and add it after reheating.Storing and Reheating
Refrigerate - Store the chicken, vegetables, sweet potatoes, beans, and corn in an airtight container for up to four days. Refrigerate the yogurt sauce separately. Reheat in the microwave - Heat one serving for 1 to 2 minutes, stirring halfway through. Add the cold yogurt sauce after reheating. Reheat in the oven - Place the chicken, vegetables, and sweet potatoes on a baking sheet. Warm at 350°F until heated through. Freeze - Freeze the cooked chicken, sweet potatoes, and vegetables for up to two months. Do not freeze the yogurt sauce because it may separate after thawing.Nutrition
Calories: 601kcalCarbohydrates: 72gProtein: 55gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.02gCholesterol: 111mgSodium: 647mgPotassium: 2155mgFiber: 14gSugar: 9gVitamin A: 18229IUVitamin C: 130mgCalcium: 164mgIron: 5mg
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