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!
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