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This Paleo-friendly chicken and sweet potato dish, seasoned with fresh rosemary, garlic, sea salt, and black pepper, offers a delicious and nutritious meal that supports immune and cardiovascular health.
Ingredients
- 4 pasture-raised chicken thighs, bone-in and skin-on
- 2 large sweet potatoes, peeled and cut into 1-inch chunks
- 1 tablespoon of fresh or dried rosemary
- 4 cloves of garlic, minced
- Sea salt and black pepper to taste
- Optional: A handful of arugula or spinach for added greens
- Optional: Duck fat or ghee for added nutrient density
Preparation
- Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- Toss the sweet potatoes and (if using) red onions with olive oil, half the rosemary, half the garlic, salt, and pepper. Spread them on the baking sheet.
- Season the chicken thighs with the remaining olive oil, rosemary, garlic, salt, and pepper. Place them skin-side up on the baking sheet, spaced among the vegetables.
- Roast the dish for 35-45 minutes, or until the chicken skin is crispy and the internal temperature reaches 165°F (74°C).
- If desired, rest the dish for 5 minutes before garnishing (if using) and serving hot.
Health Benefits
- Lean Protein from Chicken: Chicken is a good source of lean protein, essential for muscle repair, immune function, and overall metabolism.
- Sweet Potatoes: These are slow-digesting carbohydrates that help regulate blood sugar levels, preventing spikes and crashes. They are also high in fiber, which supports gut health, and contain antioxidants that reduce inflammation.
- Rosemary: When incorporated with meat like chicken, rosemary can break down potentially cancer-causing compounds that form during cooking. It also has anti-inflammatory and digestive benefits and acts as an antioxidant.
Heart-Healthy Tips
- Use healthy fats like extra-virgin olive oil or avocado oil for cooking instead of saturated fats or butter, as these oils support cardiovascular health.
- Avoid charring or overcooking the chicken to minimize harmful compound formation; rosemary helps mitigate these effects but cooking gently is safer.
- Use fresh herbs such as rosemary and garlic to boost flavor without adding excessive salt, which benefits blood pressure control.
- Consider marinating the chicken briefly with rosemary and citrus to further reduce potential formation of harmful compounds during cooking.
- Balance the meal with plenty of vegetables to increase fiber and antioxidant intake for heart protection.
This dish serves 4 people and can be enjoyed as a standalone meal or paired with a magnesium-rich beverage like hibiscus tea for additional heart health benefits. Enjoy!
This Paleo-friendly dish, consisting of chicken thighs, sweet potatoes, fresh rosemary, garlic, and optional arugula or spinach, provides a nutritious and flavorful meal that aligns with health-and-wellness practices, supporting both immune and cardiovascular health due to the lean protein from chicken and the slow-digesting carbs from sweet potatoes. To make this meal even more heart-healthy, use healthy fats like extra-virgin olive oil or avocado oil for cooking, avoid charring or overcooking the chicken, and balance the meal with plenty of vegetables for increased fiber and antioxidant intake.
