Rosemary Garlic Chicken Sweet Potato Bowl
Rosemary Garlic Chicken Sweet Potato Bowl is a healthy, high protein dinner with roasted sweet potatoes, tender chicken, and creamy herb sauce.
Equipment
Ingredients
For the Sweet Potato:
- 2 medium sweet potatoes peeled and cut into ½-inch cubes
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon dried rosemary
- ¼ teaspoon salt
- ⅛ teaspoon ground black pepper
For the Rosemary Garlic Chicken:
- 1½ pound boneless skinless chicken breast cut into bite-size pieces
- 1 tablespoon olive oil
- 4 cloves garlic minced
- ½ teaspoon dried rosemary
- ½ teaspoon onion powder
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 tablespoon fresh lemon juice
For the Bowls:
- 4 cups baby spinach
- ½ cup crumbled feta cheese
- ¼ cup chopped pecans
For the Garlic Herb Sauce:
- ½ cup plain nonfat greek yogurt
- 1 tablespoon fresh lemon juice
- 1 tablespoon olive oil
- 1 clove garlic minced
- ½ teaspoon dried parsley
- ¼ teaspoon dried rosemary
- ⅛ teaspoon salt
- ⅛ teaspoon ground black pepper
Instructions
- Preheat the oven to 425°F.
- Line a large baking sheet with parchment paper.
- Place the sweet potatoes, 1 tablespoon olive oil, garlic powder, ½ teaspoon rosemary, ¼ teaspoon salt, and ⅛ teaspoon black pepper in a large mixing bowl.
- Toss until evenly coated.
- Spread the sweet potatoes in a single layer on the prepared baking sheet.
- Roast for 25 to 30 minutes, stirring halfway through, until tender and lightly browned.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
- Add the chicken, 4 minced garlic cloves, 1 teaspoon rosemary, onion powder, ½ teaspoon salt, and ¼ teaspoon black pepper. Cook for 7 to 9 minutes, stirring occasionally, until the chicken is browned and reaches an internal temperature of 165°F.
- Stir 1 tablespoon lemon juice into the chicken and remove the skillet from the heat.
- Place the Greek yogurt, remaining 1 tablespoon lemon juice, remaining 1 tablespoon olive oil, small minced garlic clove, parsley, ¼ teaspoon rosemary, ⅛ teaspoon salt, and ⅛ teaspoon black pepper in a small bowl.
- Whisk until smooth.
- Divide the baby spinach among 4 serving bowls.
- Top each bowl with equal portions of roasted sweet potatoes and rosemary garlic chicken.
- Sprinkle the feta cheese and chopped pecans evenly over the bowls.
- Drizzle each bowl with garlic herb sauce.
Notes
Tips and Tricks
Keep the sweet potatoes evenly sized - Cut the sweet potatoes into similar ½-inch cubes so they roast at the same rate. Larger pieces may need a few extra minutes. Watch the garlic - Minced garlic can brown quickly over medium-high heat. If the skillet becomes too hot, reduce the heat slightly to prevent the garlic from burning. Adjust the sauce consistency - Greek yogurt varies in thickness. If the sauce is too thick to drizzle, whisk in a teaspoon of cold water at a time until it reaches the consistency you prefer. Toast the pecans - For a stronger nutty flavor, lightly toast the pecans in a dry skillet before adding them to the bowls. Let them cool before storing. Use fresh lemon juice - Freshly squeezed lemon juice gives the chicken and garlic herb sauce a brighter flavor than bottled juice.Storing and Reheating
Refrigerating - Store the cooked chicken and sweet potatoes in airtight containers in the refrigerator for up to 3 to 4 days. Keep the spinach, feta, pecans, and garlic herb sauce in separate containers. Reheating - Place the chicken and sweet potatoes in a microwave-safe dish and heat until steaming hot throughout, or until the chicken reaches 165°F. Add the fresh toppings and sauce after reheating. Freezing - Freeze the cooked chicken and roasted sweet potatoes in airtight freezer-safe containers for up to 3 months for best quality. Thaw overnight in the refrigerator before reheating. Prepare fresh spinach and garlic herb sauce when serving. Storing the Sauce - Keep the garlic herb sauce in a covered container in the refrigerator for up to 3 to 4 days. Stir before serving, as a little liquid may separate during storage.Nutrition
Calories: 487kcalCarbohydrates: 29gProtein: 47gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gTrans Fat: 0.02gCholesterol: 113mgSodium: 976mgPotassium: 1275mgFiber: 5gSugar: 7gVitamin A: 18904IUVitamin C: 17mgCalcium: 115mgIron: 3mg
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