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Healthy Recipe: Sautéed Chicken with Quinoa and Roasted Sweet Potatoes

Healthy Lifestyle

This tasty meal combines sweetness, a little kick and plenty of protein to fill you up at about 400 calories per serving.

Servings: 2 

Ingredients

  • 1 8-ounce boneless, skinless chicken breast 
  • 1 cup cooked quinoa 
  • ½ cup diced sweet potatoes
  • 8 tablespoons nonfat plain yogurt 
  • 1 tablespoon fresh mint leaves 
  • 2 tablespoons fresh cilantro leaves 
  • 1 teaspoon seeded, diced jalapeno pepper (for chutney, if desired) 
  • Olive oil: 1 tablespoon for chicken breast, 1 tablespoon for sweet potatoes
  • Salt: ¼ teaspoon for chicken breast, ¼ teaspoon for sweet potatoes, ½ teaspoon for quinoa
  • ¼ teaspoon ground cinnamon for sweet potatoes
  • Black pepper (to taste) for chicken and potatoes 

Directions

To prepare chutney

Place yogurt, mint, cilantro leaves and jalapeno into blender. Pulse on medium speed until the ingredients are well-blended. Refrigerate for later use.

To prepare main dish

Prepare quinoa according to package instructions, using only water and ½ teaspoon of salt. Set aside.

Preheat oven to 375 degrees. Place diced sweet potatoes in small bowl and toss with salt, cinnamon, black pepper and olive oil. Pour potatoes in a small sauté pan and roast in oven for approximately 15-20 minutes until tender and caramelized. 

Season chicken breast on both sides with salt and pepper. Heat a sauté pan over medium high heat and then add oil. Allow oil to barely begin to smoke, then place chicken breast into pan. Sauté for 2-3 minutes, then flip and sauté on other side for 1 minute. Watch for spattering oil.

Reduce oven heat to 350 degrees. Place pan of chicken in oven to finish for 7-10 minutes, or until the internal temperature reads at least 165 degrees at the thickest part of the breast. When finished, remove from oven and let rest 5-10 minutes before slicing.

Plating tips

Place ½ cup quinoa on plate, off-center. Place ¼ cup sweet potatoes next to quinoa. Place sliced chicken on top of quinoa and sweet potatoes, then top with chutney. 

Nutrition information 

Per serving

407 calories

17 grams fat

1,221 milligrams sodium

33 grams carbohydrates

4 grams fiber

6 grams sugar

45 grams protein

Jeff King

About the Author:

Jeff King is a chef at Methodist Hospital. He has cooked for over two decades, primarily in restaurants such as La Buvette and Dixie Quicks. 

See More Articles by Jeff King