Ingredients
This recipe uses simple, readily available ingredients to create a symphony of flavors. Here’s what you’ll need:
- Boneless, Skinless Chicken Breasts: (About 2 pounds) The protein powerhouse of our dish, providing lean and tender bites. Opt for high-quality chicken for the best flavor and texture. You can also use chicken thighs for a richer, more succulent result.
- Sweet Potatoes: (2 large, or 3 medium) The star of the bake, adding natural sweetness, vibrant color, and a healthy dose of vitamins and fiber. Choose firm sweet potatoes with smooth skin.
- Red Onion: (1 medium) Adds a pungent and slightly sweet flavor that mellows beautifully when roasted, complementing the sweetness of the potatoes and the tang of the BBQ sauce.
- Bell Pepper: (1 large, any color) Provides a pop of color, sweetness, and a satisfying crunch. Red, yellow, or orange bell peppers are all excellent choices.
- Your Favorite BBQ Sauce: (About 1 cup) The heart and soul of the flavor profile! Choose a BBQ sauce that you and your family love. Consider different styles – smoky, sweet, tangy, or spicy – to tailor the dish to your taste.
- Olive Oil: (2-3 tablespoons) Used for tossing the vegetables and chicken, helping them roast perfectly and preventing sticking. Extra virgin olive oil is recommended for its flavor and health benefits.
- Spices: (Paprika, Garlic Powder, Onion Powder, Salt, Black Pepper – 1 teaspoon each, or to taste) These simple spices enhance the natural flavors of the chicken and vegetables and create a delicious savory base. Feel free to adjust the amounts to your preference.
- Fresh Parsley (optional): For garnish, adding a touch of freshness and visual appeal just before serving.
Instructions
Follow these simple steps to create your own mouthwatering BBQ Chicken & Sweet Potato Bake:
- Preheat Your Oven and Prepare Baking Sheet: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or aluminum foil for easy cleanup. This prevents sticking and makes washing up a breeze.
- Prepare the Sweet Potatoes: Wash, peel (optional, but recommended for smoother texture), and dice the sweet potatoes into roughly ½-inch cubes. Uniform size ensures even cooking.
- Prepare the Red Onion and Bell Pepper: Peel and slice the red onion into wedges or roughly chop. Remove the seeds and membranes from the bell pepper and chop it into similar-sized pieces as the sweet potatoes.
- Toss Vegetables with Olive Oil and Spices: In a large bowl, combine the diced sweet potatoes, red onion, and bell pepper. Drizzle with olive oil and season generously with paprika, garlic powder, onion powder, salt, and black pepper. Toss everything together until the vegetables are evenly coated with oil and spices.
- Arrange Vegetables on Baking Sheet: Spread the seasoned vegetables in a single layer on the prepared baking sheet. Avoid overcrowding the pan, as this can steam the vegetables instead of roasting them. If necessary, use two baking sheets.
- Prepare the Chicken: While the vegetables are roasting, prepare the chicken. Pat the chicken breasts dry with paper towels. This helps them brown better. Season the chicken breasts with the same spice blend used for the vegetables (paprika, garlic powder, onion powder, salt, and black pepper).
- Add Chicken to Baking Sheet: After the vegetables have been roasting for about 20 minutes (they should be starting to soften slightly), create spaces between the vegetables and place the seasoned chicken breasts on the baking sheet.
- Bake and Baste with BBQ Sauce: Return the baking sheet to the oven and bake for another 20-25 minutes, or until the chicken is cooked through (internal temperature reaches 165°F or 74°C) and the sweet potatoes are tender. In the last 10-15 minutes of baking, generously brush the BBQ sauce over the chicken breasts and vegetables. Basting multiple times will create a delicious, caramelized BBQ glaze.
- Broil for Extra Caramelization (Optional): For extra caramelization and a slightly charred BBQ flavor, you can broil the bake for the last 2-3 minutes. Keep a close eye on it to prevent burning, especially the BBQ sauce, which can burn quickly under the broiler.
- Rest and Garnish: Once cooked, remove the baking sheet from the oven and let the bake rest for a few minutes before serving. This allows the juices to redistribute, resulting in more tender and flavorful chicken. Garnish with fresh parsley, if desired, for a pop of color and freshness.
- Serve and Enjoy! Serve your delicious BBQ Chicken & Sweet Potato Bake hot and enjoy the explosion of flavors!
Nutrition
- Serving Size: one normal portion
- Calories: 550
- Protein: 50g