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A scrumptious Paleo-friendly dish, featuring pasture-raised chicken thighs, sweet potatoes, rosemary, garlic, sea salt, and black pepper, offers a myriad of health benefits. This dish supports immune and cardiovascular health, while providing lean protein, stable energy from complex carbs, and anti-inflammatory effects.
Preparation
Begin by preheating your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
Peel and cut the sweet potatoes into 1-inch chunks. In a separate bowl, toss the sweet potato chunks and (optional) red onion with olive oil, rosemary, minced garlic, salt, and pepper. Set aside.
Season the chicken thighs with olive oil, finely chopped fresh rosemary, minced garlic, salt, and pepper. Place the chicken thighs skin-side up on the baking sheet, spaced among the vegetables.
Toss the sweet potato and onion mixture halfway through roasting to ensure even browning. The dish roasts for 35-45 minutes, or until the chicken skin is crispy and the internal temperature reaches 165°F (74°C).
Once roasted, let the dish rest for 5 minutes before serving. Optional garnishes include a squeeze of fresh lemon or additional rosemary sprigs.
Serve hot, accompanied by a drizzle of extra-virgin olive oil or melted duck fat. A side of leafy greens or a fresh salad further enhances the dish's nutritional profile.
Health Benefits
The dish's main components offer several health benefits:
- Lean protein from chicken thighs supports muscle repair and maintenance while being lower in saturated fat compared to other meats, which is beneficial for heart health.
- Sweet potatoes provide slow-digesting complex carbohydrates that help stabilize blood sugar levels, high fiber content for gut health, and antioxidants such as beta-carotene that reduce oxidative stress.
- Rosemary contains antioxidants and anti-inflammatory compounds that may help reduce inflammation and support heart and digestive health.
- Using healthy fats like avocado or extra-virgin olive oil (common in Paleo diets) for cooking or dressing adds beneficial mono- and polyunsaturated fats, which contribute to cardiovascular health.
For an even more heart-healthy preparation, consider using skinless, boneless chicken breast, minimal added salt, and fresh rosemary, garlic, and lemon juice instead of heavy salt or processed sauces. Cook sweet potatoes by roasting, steaming, or baking rather than frying to preserve nutrients and avoid added unhealthy fats. Serve with a drizzle of extra-virgin olive oil or avocado oil instead of butter or cream to keep fats heart-healthy.
In summary, this Paleo-friendly chicken and sweet potato dish with rosemary offers a nutrient-dense, heart-healthy meal that supports stable energy, reduces inflammation, and promotes cardiovascular health. Careful preparation focusing on lean protein, healthy fats, and minimal salt optimizes its heart-healthy profile. Enjoy!
This Paleo-friendly dish, encompassing lean protein from chicken thighs, sweet potatoes, rosemary, garlic, and healthy fats like extra-virgin olive oil, provides a healthy-diets approach to nutritious, heart-and-wellness nourishment. Its main components, such as sweet potatoes, offer slow-digesting complex carbohydrates, high fiber content, and antioxidants like beta-carotene, contributing to a stable energy source and reduced oxidative stress.
