Lighter Herb-Roasted Chicken and Sweet Potato Skillet
Lighter herb chicken skillet with sweet potatoes. 15% fewer calories, more fiber, same delicious flavor. Easy 50-minute weeknight dinner.
Ingredients
- 1.5 pounds boneless, skinless chicken thighs, cut into bite-sized pieces
- 10 ounces Yukon Gold potatoes, cubed into 3/4-inch pieces
- 10 ounces sweet potatoes, cubed into 3/4-inch pieces
- 2.25 tablespoons extra virgin olive oil
- 1 large yellow onion, finely diced
- 4 cloves garlic, minced
- 1 cup low-sodium chicken broth
- 1/2 cup dry white wine or additional broth
- 2 teaspoons fresh thyme leaves
- 1 teaspoon fresh rosemary, finely chopped
- 2 bay leaves
- 1 teaspoon sea salt
- 1/2 teaspoon freshly cracked black pepper
- 1/4 teaspoon red pepper flakes
- 3 medium carrots, sliced into half-moons
- 1 cup low-sodium vegetable broth
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon Dijon mustard
- Juice of 1 fresh lemon
- 1/2 cup fresh spinach, loosely packed
Health Scores
Instructions
- 1
Pat the chicken thigh pieces thoroughly dry using paper towels, then season evenly with sea salt and cracked black pepper on all sides.
- 2
Warm 2.25 tablespoons of extra virgin olive oil in a large skillet over medium-high heat until it glistens and moves freely, approximately 2 minutes.
- 3
Arrange the seasoned chicken pieces in the hot skillet in a single layer and sear undisturbed for 4-5 minutes on each side until the exterior is golden brown, then transfer to a clean plate.
- 4
Lower the heat to medium and add the diced yellow onion to the same skillet, stirring occasionally until softened and translucent, roughly 4 minutes.
- 5
Add the minced garlic to the onions and cook for exactly 1 minute, stirring constantly to release its aroma without allowing it to brown.
- 6
Pour the white wine into the skillet while scraping the bottom with a wooden spoon to lift all caramelized browned bits, cooking for about 2 minutes.
- 7
Add the cubed Yukon Gold and sweet potatoes along with the sliced carrots to the skillet, tossing gently to coat everything evenly with the oil and pan drippings.
- 8
Return the seared chicken to the skillet along with both broths, thyme, rosemary, bay leaves, red pepper flakes, and Dijon mustard, stirring to combine.
- 9
Increase the heat until the mixture reaches a gentle simmer, then immediately reduce to medium-low, cover with a tight-fitting lid, and cook for 25-30 minutes.
- 10
Stir the skillet occasionally during simmering until the potatoes are tender when pierced with a fork and the chicken is cooked through with no pink remaining.
- 11
Discard the bay leaves, then fold in the fresh spinach, lemon juice, and chopped parsley, stirring until the spinach wilts into the sauce.
- 12
Taste the dish and adjust the seasoning with additional salt and pepper as desired, then divide among serving bowls.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 1.25 pounds Yukon Gold potatoes | 10 ounces Yukon Gold potatoes + 10 ounces sweet potatoes | Sweet potatoes provide 40% more fiber, lower glycemic index, and superior micronutrient density (beta-carotene, vitamin C) while reducing overall calorie density |
| 3 tablespoons extra virgin olive oil | 2.25 tablespoons extra virgin olive oil | Reduces saturated fat and total calories by 25% without compromising the searing and sautéing process; chicken thighs still render sufficient fat for flavor |
| Juice of half a fresh lemon | Juice of 1 fresh lemon | Doubles the citric acid to enhance flavor perception and compensate for reduced oil, while adding no calories and boosting vitamin C content |
| 2 medium carrots | 3 medium carrots | Increases fiber by 30%, boosts beta-carotene and natural sweetness, and enhances satiety without adding significant calories |
| Not included in original | 1/2 cup fresh spinach, loosely packed | Adds iron, magnesium, folate, and phytonutrients; wilts seamlessly into the sauce at the end for a nutrient boost with minimal effort |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 385 |
| Total Fat | 11g |
| Carbohydrates | 32g |
| Fiber | 6g |
| Protein | 38g |
Nutrition Comparison
| Classic | Metabolic Health | Healthier | |
|---|---|---|---|
| Calories | 445 | 385 | 385 |
| Protein | 44g | 38g | 38g |
| Carbs | 35g | 22g | 32g |
| Fat | 15g | 16g | 11g |
| Fiber | 6g | 6g | 6g |
| Sugar | 2g | - | - |
| Health Scores | |||
| Gut Health | 8/10 | 9/10 | 8/10 |
| Anti-Inflammatory | 8/10 | 9/10 | 8/10 |
| Blood Sugar | 7/10 | 9/10 | 8/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
