Cooking with flavour: a simple recipe for chicken and sweet potatoes

High in protein and low in cholesterol-raising saturated fat, succulent chicken is a good meat to eat regularly. Here's a quick recipe to help you cook a flavourful chicken dish that's sure to impress.

• Preparation: 10 minutes.
• Cooking: 45 minutes.
• Serves 4.

Ingredients:

• 45 g (3 tbsp) olive oil, divided
• 8 boneless, skinless chicken thighs
• 500 g (1 lb) of sweet potatoes
• 3 large red onions
• 8 unpeeled whole cloves garlic
• 15 g (1 tbsp) finely chopped fresh thyme
• 5 g (1 tsp) finely chopped fresh rosemary
• Salt and pepper
• Juice of 1 lemon
• 240 ml (1 c) hot chicken stock

Instructions:

1. Preheat the oven to 176°C (350°F). Heat 15 grams (one tablespoon) olive oil in a frying pan over a medium heat. Add chicken thighs and fry for 10 minutes to brown all over.
2. Cut sweet potatoes into two centimetre (3/4 inch) slices and put them in a large bowl. Add red onions, cut into quarters and 30 grams (two tablespoons) olive oil. Coat the vegetables with oil, then transfer to a large roasting pan.
3. Place the browned chicken in the roasting pan then add unpeeled whole cloves garlic, chopped fresh thyme, chopped fresh rosemary, and salt and pepper to taste. Roast for 15 minutes, then turn and sprinkle with the juice of lemon and hot chicken stock. Roast for another 20 minutes, or until the chicken is cooked through and the vegetables are tender. Serve with the pan juices poured over.

Each serving provides: 

• 359 calories
• 15 g fat
• 2 g saturated fat
• 37 g carbohydrates
• 22 g protein
• 5 g fibre

• If the pan juices in the roasting pan begin to look dry near the end of cooking, add 60 millilitres (four tablespoons) hot chicken stock or water.
• Steamed kale or spring greens add bite and plenty of beneficial iron when served as a side vegetable with this dish.

• Chicken contains all the essential amino acids, including tryptophan, which boosts levels of serotonin in the body, helping to combat emotional fatigue.
• Antioxidant carotenes give nutrient-packed sweet potatoes their orange colour. The potatoes also contain vitamin E, which helps to protect against heart disease, and are a good source of fibre, especially if you eat the skins.

Keep this recipe in mind and cook a delicious chicken and sweet potato dish that the whole family will enjoy.