Fuelnutrition

Fuel – Spicy Cayenne Chicken with Roasted Sweet Potatoes and Lemon Pepper Broccoli

By January 18, 2019 No Comments
Spicy Chicken With Sweet Potatoes and Broccoli

Get Your Prep On With This Protein Packed Sheet Pan Meal

One of our core pillars is Fuel. For us, that means putting the right food in our bodies to make sure that we get the most out of the training we put in at the gym and that we give our muscles the nutrients and building blocks they need to recover properly. That said, getting the right nutrition during the day can be difficult and that’s why preparation is so important to make sure that we stick to our plans.

One of our favorite meal preparations these days is this Spicy Cayenne Chicken with Roasted Sweet Potatoes and Lemon Pepper Broccoli. This prep is super simple gluten-free, dairy free and full of flavor, protein, potassium and full of clean ingredients. Each serving is loaded with flavor and offers up 34g of protein, just 8.6g of fat and 44g of carbohydrates.

And while you may already know the benefits of chicken, you might not know how surprisingly low calorie and beneficial sweet potatoes are to your nutrition.

Sweet Potatoes are a good source of:

  • Potassium: Recently recognized as a nutrient of concern for Americans,  potassium works opposite sodium to help lower blood pressure by assisting with vasodilation and helping the kidneys excrete excess sodium from the body, through the urine, to maintain electrolyte balance.
  • Fiber: When served with the skin on like we suggest here, sweet potatoes contain fiber and Manganese which work together help maintain stable blood sugars, helping you avoid spikes and falls which can contribute to chronic disease such as Diabetes as well as give you fluctuations in energy throughout the day
  • Vitamin A: Great for immune strength and red blood cell formation
  • Vitamin C: Antioxidant, immune strength, collagen formation

Sweet Potatoes, Broccoli and Chicken on a Sheet Pan

Not to be outdone, the broccoli featured in this combo will help fill you up, power you through your day and help you repair and recover.

The Health Benefits of Broccoli Include:

  • Vitamin A: Providing immune strength, skin and bone strength, and vision support through antioxidants
  • Vitamin C and E: For wound healing and collagen formation
  • Vitamin K: For bone strength and blood clotting support
  • Chromium: Which helps insulin function and improves metabolism
  • Magnesium: For helping regulate blood pressure and sugars
  • Folic Acid: For aiding with protein metabolism
  • Fiber: Keeps us satiated and helps maintain a healthy bowel.

So now that you know how healthy this prep is, let’s dig in to how to make it.

Recipe – Spicy Cayenne Chicken with Roasted Sweet Potatoes and Lemon Pepper Broccoli

Preparation Time: 15 mins

Cooking Time: 35 mins

Total time: 50 mins

Serves: 4

INGREDIENTS

For the sweet potatoes:

  • 2 sweet potatoes, washed and diced in ½” cubes
  • 1 Tbsp. extra virgin olive oil
  • ½ tsp paprika
  • ½ tsp salt
  • ¼ tsp freshly cracked black pepper
  • ¼ tsp garlic powder
  • ¼ tsp onion powder

For the chicken:

  • 1 lbs boneless, skinless chicken breast cut into four- 4 oz. portions
  • Nonstick cooking spray
  • 1½ tsp paprika
  • 1 tsp salt
  • ¾ tsp cumin
  • ¼ tsp freshly ground black pepper
  • ¼ tsp dried thyme
  • ¼ tsp garlic powder
  • ¼ tsp cayenne pepper

For the broccoli:

  • 1 head of broccoli, chopped into bite-size florets
  • 1 Tbsp. extra virgin olive oil
  • 1 tsp lemon pepper
  • Salt to taste

Equipment:

  • 2 Sheet Pans or Baking Sheets
  • Oven
  • Meal Prep Containers

Instructions:

  1. Preheat an oven to 425 degrees, and line two rimmed baking sheets with a silpat or aluminum foil (if you desire faster cleanup)
  2. Put the diced sweet potatoes on one sheet, and drizzle with 1 Tbsp. extra virgin olive oil.
  3. Mix ½ tsp paprika, ½ tsp salt, ¼ tsp freshly ground black pepper, ¼ tsp garlic powder and ¼ tsp onion powder in a small bowl.
  4. Sprinkle spice mix and toss or hand mix to coat all the sweet potatoes evenly, and spread out in a single, even layer.
  5. Put the sweet potatoes in the oven, and set a timer for 35 minutes.
  6. Next, prep the broccoli. Place the broccoli florets on the second sheet pan, and drizzle with 1 Tbsp. extra virgin olive oil, and 1 tsp lemon pepper.
  7. Toss or hand to coat evenly, and spread the broccoli in a single, even layer on the baking sheet, leaving a space in the middle for the chicken breasts.
  8. Spray the empty space on the baking sheet with nonstick cooking spray if you’re not using a silpat.
  9. To prepare the chicken, mix up the spice mixture in a small bowl, (1½ tsp paprika, 1 tsp salt, ¾ tsp cumin, ¼ tsp freshly ground black pepper, ¼ tsp dried thyme, ¼ tsp garlic powder, and ⅛ tsp cayenne pepper) and spread the spice rub evenly on the four chicken breasts.
  10. Place the seasoned chicken breasts in the middle of the sheet pan.
  11. Place in the oven with the sweet potatoes when the timer has 25 minutes left.
  12. When your timer goes off, remove from oven and divide into four even portions in mealprep or tupperware containers.
  13. Let everything cool completely before placing it in the fridge.
  14. To reheat, place loosely tented in a microwave for 2 mins

 

Dan Eizans

Dan Eizans

Dan Eizans is GRIT LIFE's webmaster, a member and the owner of a digital consultancy focused on strategy, research, customer experience, marketing and site design. He's part of our OCR community and completed his first Spartan Race Trifecta in 2018. He trains with Coach Craig Duncan weekly and has his eye on an Endurance Trifecta, a marathon and a triathlon in 2019.

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