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sweet potato chicken prep

Nutritious Sweet Potato Chicken Prep

Joy Brooks
A balanced and energizing meal prep combining perfectly cooked chicken breast with caramelized sweet potatoes, offering optimal nutrition that maintains quality throughout the week.
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Servings: 4 servings
Course: Meal Prep
Cuisine: American
Calories: 320 kcal
Prep Time : 15 minutes
Cook Time : 30 minutes

Ingredients
  

  • 1.5 lbs boneless, skinless chicken breasts approximately 680g
  • 2 medium sweet potatoes approximately 1 lb/450g total
  • 2 tablespoons extra virgin olive oil divided
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 1 teaspoon kosher salt divided
  • 1/2 teaspoon freshly ground black pepper
  • 2 cups fresh spinach optional, for serving
  • 1/4 cup unsalted pumpkin seeds optional, for added texture

Method
 

  1. Preheat your oven to 425°F (218°C) with a rack positioned in the middle.
  2. Pat chicken breasts dry with paper towels. If breasts are uneven in thickness, butterfly or pound to an even 3/4-inch thickness.
  3. In a small bowl, combine paprika, garlic powder, thyme, rosemary, 1/2 teaspoon salt, and black pepper to create a seasoning mixture.
  4. Brush chicken breasts with 1 tablespoon olive oil, then apply seasoning mixture evenly to both sides.
  5. Peel sweet potatoes and cut into 3/4-inch cubes of uniform size.
  6. In a medium bowl, toss sweet potato cubes with remaining 1 tablespoon olive oil and 1/2 teaspoon salt until evenly coated.
  7. Line baking sheet with parchment paper. Arrange chicken and sweet potatoes in a single layer, ensuring no overlap.
  8. Place baking sheet in preheated oven. After 15 minutes, remove chicken if internal temperature has reached 165°F (74°C). Continue roasting sweet potatoes for an additional 10-15 minutes until fork-tender.
  9. Allow chicken to rest for 10 minutes before slicing against the grain into 1/2-inch pieces.
  10. Divide chicken and sweet potatoes evenly among 4 meal prep containers. If using, add 1/2 cup fresh spinach and 1 tablespoon pumpkin seeds to each container.
  11. Allow food to cool completely before sealing containers.

Note

  • For enhanced flavor, brine chicken breasts in 1/4 cup kosher salt dissolved in 4 cups water for 30 minutes prior to cooking.
  • To achieve optimal caramelization on sweet potatoes, pre-soak cut cubes in cold water for 10 minutes to remove excess starch, then thoroughly dry before roasting.
  • Prepare a modular sauce (e.g., Greek yogurt-based herb sauce or tahini-lemon dressing) to be added immediately before consumption for meal variety.
  • Properly stored, this meal prep maintains optimal quality for 4 days when refrigerated at 40°F (4°C) or below.