Looking for the perfect comfort meal that’s delicious, balanced, and good for you? Herb-roasted chicken paired with sweet potato mash and garlicky green beans hits all the right notes. This hearty meal is rich with flavors, packed with nutrients, and simple enough for a weeknight dinner or special enough for weekend gatherings.
What Makes This Meal Special?
This vibrant dish is a complete meal. The chicken is seasoned with herbs that add depth and aroma, while remaining juicy and tender. Sweet potato mash brings natural sweetness and a creamy texture that perfectly balances the savory chicken. To round things out, garlicky green beans add a fresh and slightly crisp bite. Together, these three components create a beautiful harmony of flavors and textures.
Health Benefits and Precautions
Chicken is a lean source of high-quality protein, essential for muscle growth and maintenance. Seasoned with herbs instead of heavy sauces, it keeps the meal light and heart-healthy. Sweet potatoes are full of fiber, vitamins A and C, and antioxidants that support immune health and digestion. Green beans add even more fiber and important nutrients like vitamin K and folate.
While this meal is generally healthy, be mindful of salt use if you’re watching your sodium intake. You can easily adjust the seasoning to fit your dietary needs without losing flavor by relying more on herbs and spices.
Ingredients
For the Herb-Roasted Chicken:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
For the Sweet Potato Mash:
- 3 large sweet potatoes, peeled and cubed
- 2 tablespoons butter or plant-based butter
- 1/4 cup milk or plant-based milk
- Salt and pepper to taste
For the Garlicky Green Beans:
- 12 ounces fresh green beans, trimmed
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- Salt and pepper to taste
Instructions
Step 1: Prepare the Chicken
Preheat your oven to 400°F (200°C). In a small bowl, mix the thyme, rosemary, garlic powder, onion powder, salt, and pepper. Rub the spices evenly over the chicken breasts. Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium-high heat. Sear the chicken for 2-3 minutes on each side until golden. Transfer the skillet to the oven and roast for 15-20 minutes, or until the internal temperature reaches 165°F (74°C). Remove from oven and let it rest for 5 minutes.
Step 2: Make the Sweet Potato Mash
While the chicken is roasting, bring a large pot of water to a boil. Add the cubed sweet potatoes and cook for about 15 minutes, until very tender. Drain and return the sweet potatoes to the pot. Add butter and milk, then mash until smooth and creamy. Season with salt and pepper to taste. Keep warm.
Step 3: Cook the Green Beans
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the minced garlic and cook for about 30 seconds until fragrant. Add the green beans and sauté for 5-7 minutes, stirring often, until tender-crisp. Season with salt and pepper.
Step 4: Assemble and Serve
Divide the sweet potato mash among four plates. Place a chicken breast next to the mash and add a generous serving of garlicky green beans. Garnish with fresh herbs if desired, and enjoy your balanced, comforting meal!
Conclusion
This herb-roasted chicken with sweet potato mash and garlicky green beans is a nutritious yet comforting meal that’s easy to make and full of flavor. It’s perfect for satisfying your hunger while keeping your health goals in mind. Get ready to impress your family and friends with this wholesome and delicious dinner!
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