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Simple Chicken & Veggie Dinner

Simple and Healthy Chicken & Veggie Dinner

Written by
February 10, 2015
Updated March 31, 2021
Category: Recipes

Don’t have time to think about dinner tonight? Skip the fast food line and try this simple chicken & veggie dinner. Eating healthy doesn’t have to be complicated or expensive. Give it a try!

Ingredients

  • 2 bone-in chicken breasts, legs, or thighs
  • sea salt
  • black pepper
  • sliced mushrooms
  • garlic
  • onion
  • broccolini
  • olive oil
  • purple potatoes
  • coconut oil
  • sea salt
  • garlic powder

Instructions

Roasted chicken breast: preheat oven to 450 and place 2 bone-in, skin on, chicken breasts (or legs/thighs) in a baking dish with 1/4 inch water. cover chicken with course sea salt, black pepper, and garlic powder. Place chicken in oven and cook for 30-40 minutes, uncovered. Skin will be super crispy!

Roasted veggies: place sliced mushrooms, garlic, onion, and broccolini in a baking pan, cover with olive oil, sea salt, and black pepper. Bake for 10-15 minutes with the chicken.

Smashed purple potatoes: wash potatoes thoroughly, and puncture with a fork several times. place in the microwave for 3 minutes and cook on high. Turn potatoes over and cook for 3 additional minutes. (If you can oven-bake them, that’s preferred; I don’t like to use the microwave often, but sometimes it’s just easier). Place the potatoes in a bowl with coconut oil, sea salt, and garlic powder (all to taste/texture) and smash with a potato smasher. LEAVE THE SKINS ON, they have a ton of nutritional value. Purple potatoes have a lot of antioxidants.

A note about cooking with oils: try to use saturated fats for high heat, like coconut oil, butter, or lard. I used olive oil for the veggies because I like the flavor, but it’s better to use coconut oil. Olive oil oxidizes (goes rancid) at high temperatures, and oxidized oils are associated with inflammation, type 2 diabetes, and cardiovascular disease. Cooking olive oil in high heat should only be done once in a great while.

Enjoy!

Brenda is a nutritionist who believes in using whole foods and the philosophies of functional medicine to help clients reach optimal health. She has a background in psychology, pre-medicine, and chemistry, and she is currently completing a certification in Functional Diagnostic Nutrition. After seven years of working in Alzheimer’s Disease, neuroscience, and nutritional research, she left academia to utilize her acquired nutrition and research skills to help others.
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