Tuscan Chicken Sweet Potato Bowl
Tuscan Chicken Sweet Potato Bowl is a high protein dinner with creamy Tuscan chicken, roasted sweet potatoes, spinach, and 46 grams of protein.
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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 Italian seasonings
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
For the Chicken:
- 1½ pounds boneless skinless chicken breasts cut into 1-inch pieces
- 1 tablespoon olive oil
- 1 teaspoon Italian seasonings
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
For the Tuscan Sauce:
- 3 cloves garlic minced
- ⅓ cup sun-dried tomatoes drained and chopped
- 1 cup low-sodium chicken broth
- ½ cup plain nonfat greek yogurt
- ¼ cup grated parmesan cheese
- 3 cups baby spinach leaves
- ½ teaspoon Italian seasonings
- ¼ teaspoon crushed red pepper flakes optional
Instructions
- Preheat the oven to 425°F. Line a large baking sheet with parchment paper.
- Add the sweet potatoes, 2 teaspoons olive oil, ½ teaspoon Italian seasoning, ¼ teaspoon garlic powder, ¼ teaspoon salt, and ¼ teaspoon black pepper to 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, turning halfway through, until tender and lightly browned.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
- Add the chicken, 1 teaspoon Italian seasoning, ½ teaspoon garlic powder, ¼ teaspoon salt, and ¼ teaspoon black pepper. Cook for 6 to 8 minutes, stirring occasionally, until browned and the chicken reaches an internal temperature of 165°F.
- Transfer the chicken to a plate. Reduce the heat to medium.
- Add the garlic and cook for 30 seconds. Add the sun-dried tomatoes and cook for 1 minute.
- Pour in the chicken broth. Stir to loosen the browned bits from the bottom of the skillet, then simmer for 3 to 4 minutes. Reduce the heat to low.
- Add the Greek yogurt to a small bowl. Stir in 2 tablespoons of the warm broth until smooth.
- Stir the Greek yogurt mixture, Parmesan cheese, ½ teaspoon Italian seasoning, and crushed red pepper flakes into the skillet. Cook over low heat until the sauce is smooth and slightly thickened. Do not let it boil.
- Add the spinach and cook for 1 to 2 minutes, stirring until wilted.
- Return the chicken to the skillet and stir until coated with the sauce and heated through.
- Divide the roasted sweet potatoes among 4 bowls. Top each serving with the Tuscan chicken, spinach, and sauce.
Notes
Approximately 8 WW Points
Tips and Tricks
Keep the sauce over low heat - Greek yogurt can separate if the sauce boils.
Cut the sweet potatoes evenly - Similar-size cubes will roast at about the same rate.
Adjust the heat - Use the crushed red pepper for a little kick or leave it out for a milder bowl.
Meal prep separately - Keeping the sweet potatoes separate from the chicken and sauce helps them hold their texture better.
Storing and Reheating
Refrigerator - Store in an airtight container for up to 4 days. Microwave - Reheat in short intervals until hot, stirring the chicken and sauce between intervals. Stovetop - Warm the chicken and sauce gently over low heat. Add a splash of chicken broth if the sauce has thickened. Freezer - The chicken can be frozen, but the Greek yogurt sauce may change texture after thawing, so refrigeration is the better option.Nutrition
Calories: 428kcalCarbohydrates: 33gProtein: 46gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.02gCholesterol: 116mgSodium: 717mgPotassium: 1582mgFiber: 6gSugar: 9gVitamin A: 18383IUVitamin C: 15mgCalcium: 182mgIron: 3mg
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