Caramelized sweet potatoes and red onion are the bed for chicken thighs that concoct quick in an extremely hot broiler—ideal for a speedy sound chicken supper. Present with a fall serving of mixed greens of blended greens, cut apples and blue cheddar.
- 2 tablespoons whole-grain or Dijon mustard
- 2 tablespoons chopped fresh thyme or 2 teaspoons dried
- 2 tablespoons extra-virgin olive oil, divided
- ½ teaspoon salt, divided
- Position rack in lower third of oven; preheat to 450°F. Place a large rimmed baking sheet in the oven to preheat.
- Combine mustard, thyme, 1 tablespoon oil and ¼ teaspoon each salt and pepper in a small bowl; spread the mixture evenly on chicken.
- Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and ¼ teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it. Place the chicken on top of the vegetables.
- Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown and an instant-read thermometer inserted into a chicken thigh registers 165°F, 30 to 35 minutes.
- Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Per serving: 408 calories; 17 g fat(4 g sat); 5 g fiber; 34 g starches; 27 g protein; 32 mcg folate; 86 mg cholesterol; 12 g sugars; 0 g included sugars; 22,431 IU vitamin A; 26 mg vitamin C; 75 mg calcium; 3 mg press; 554 mg sodium; 636 mg potassium
Sustenance Bonus: Vitamin A (449% day by day esteem), Vitamin C (43% dv)
Starch Servings: 2½
Trades: 1½ starch, 1½ vegetable, 4½ lean meat, 1½ fat