Sesame seed chicken and sweet potatoes

Prep:10minCook:1h 10min

Sesame-flavored chicken nestled with pears, parsnips, and calendar onions cook to comfort food perfection between layers of thinly sliced sweet potatoes 1 serving is 1 3/4 to 2 cups

Updated at: Sat, 02 Sep 2023 13:36:54 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories360.3 kcal (18%)

Total Fat5.8 g (8%)

Carbs46.9 g (18%)

Sugars16.3 g (18%)

Protein29.8 g (60%)

Sodium305.7 mg (15%)

Fiber9 g (32%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

vegetable oil spray

2red onions

large, cut into matchstick size strips

1 cupfat free low sodium chicken broth

1 poundboneless skinless chicken breasts

visible fat discarded, cut into 1 inch pieces

1 tspsesame oil

¼ tspsalt

⅛ tsppepper

2parsnips

large, peeled and grated

2pears

firm, diced

1.33 poundsweet potatoes

medium, peeled and cut into 1/8 in thick slices

1 tablespoonsesame seeds

black preferred, for garnish

Instructions

Step 1

Heat a Dutch oven over medium heat. Remove from heat and lightly spray with vegetable spray. Return to heat and cook onions for 10 minutes, stirring occasionally

Step 2

Meanwhile preheat the oven to 325 degrees F

Step 3

Transfer half the onions to medium bowl

Step 4

Pour broth into Dutch oven, stirring to loosen any browned bits. Remove from heat.

Step 5

Add chicken, sesame oil, salt, pepper to the onions in the bowl, stirring until chicken is coated. Stir in parsnips and pears

Step 6

Arrange half the sweet potatoes in the Dutch oven in an even layer. Top with an even layer of the chicken mixture, then with an even layer of the remaining sweet potatoes. Sprinkle with sesame seeds

Step 7

Bake in the bottom third of the oven for 45 minutes to 1 hr, or until potatoes are tender.