Spiced Brown Sugar Chicken and Sweet Potatoes
User Reviews
4.7
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Prep Time
10 mins
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Cook Time
30 mins
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Resting Time
5 mins
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Total Time
45 mins
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Servings
6 servings
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Calories
514 kcal
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Course
Main Course
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Cuisine
American
Spiced Brown Sugar Chicken and Sweet Potatoes
Description
This recipe combines bite-sized sweet potato chunks with chicken breasts pounded to even thickness and thick wedges of red onion, all roasted in the oven. The sweet potatoes are pre-roasted briefly with olive oil, salt, and pepper to start softening before adding the chicken and onions. A spice rub made from packed light brown sugar, chili powder, cumin, paprika, garlic powder, and optional cayenne pepper is used to coat the chicken, imparting a sweet and smoky flavor with a gentle heat depending on cayenne use.
The ingredients are roasted on a foil-lined baking sheet at 425°F, which encourages caramelization of the sugar on the chicken and sweet potatoes for a glazed effect. The combination of soft, sweet sweet potatoes with tender, spiced chicken and caramelized onions creates balanced textures and flavors. The roasting process allows the components to cook evenly and the juices to mingle.
This dish is a straightforward dinner featuring protein and vegetable together, minimizing cleanup. The foil liner helps with easy cleanup from sticky juices. It can be finished garnished with fresh parsley or cilantro to add herbal brightness.
Chicken can be stored airtight in the refrigerator for up to five days or frozen for longer storage. The recipe adapts from quick oven-baked chicken breast dishes.
Ingredients
Spice Rub:
- ⅓ to ½ cup light brown sugar packed
- 2 to 3 tablespoons chili powder
- 2 teaspoons cumin
- 1 to 2 teaspoons paprika or smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon cayenne pepper optional and to taste
Chicken & Potatoes:
- 1.5 to 2 pounds sweet potato peeled and diced into 1-inch chunks
- 4 tablespoons olive oil divided; or as needed
- kosher salt to taste
- black pepper to taste, freshly ground
- 1.50 to 2 pounds chicken breast 4 large breasts, boneless skinless
- 1 red onion cut into thick chunks or wedges, large or extra-large
- 2 to 3 tablespoons parsley for garnishing; optional and to taste, or cilantro, finely minced
Instructions
- Preheat oven to 425F (use convection if you have it) and line a baking sheet with foil (optional but highly recommended, see Notes below) for easier cleanup.
- To the baking sheet, add the sweet potatoes, evenly drizzle with 2 tablespoons olive oil or as desired, evenly season with salt and pepper, and roast for 8 to 10 minutes.
- While the sweet potatoes are roasting, make the spice rub by combining the brown sugar, chili powder, cumin, paprika, garlic powder, optional cayenne, and stir to combine; set aside.
- Pound the chicken to an even thickness. I use an empty wine bottle, but a meat pounder or tenderizing tool, a rolling pin, or a heavy frying pan all work. The chicken doesn't need to be pounded 'thin', but it needs to be of pounded to a uniform thickness so it all cooks through at the same time.
- Remove the baking sheet from the oven with the sweet potatoes, flip them, add the chicken, red onions, and evenly drizzle them with 2 tablespoons olive oil, or as desired (I use more for better flavor and to keep everything extra moist).
- Evenly season the chicken and red onions with salt and pepper, to taste.
- Evenly spoon the dry spice rub over the chicken on both sides. I add a bit more to the side that's facing up than the side that's on the bottom in contact with the baking sheet. You may not need every last drop of it, but I add a very thick coating, especially to the side of the chicken that's facing up.
- Bake for about 18 to 22 minutes, or until chicken is cooked through (165F) and done and sweet potatoes are fork tender. Tip - Keep an eye in the last few minutes of roasting because the brown sugar in the spice rub will have a tendency to burn in the final moments. Once it's starts getting dark, it's almost a guarantee the chicken is done.
- Allow the chicken to rest for 5 to 10 minutes before slicing into it (cover with foil if desired to keep it warmer). Resting the chicken really helps lock in the juices and moisture so don't skip this step.
- Optionally garnish with fresh herbs before slicing and serving.
Notes
- Use foil to line the baking sheet for easier cleanup from caramelized juices.
- Cooked chicken stores well airtight in the refrigerator up to 5 days or frozen up to 4 months.
- The recipe is adapted from quick oven-baked chicken breast methods for efficiency.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 514 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 514kcal | 26% |
| Carbohydrates | 42g | 14% |
| Protein | 51g | 102% |
| Fat | 16g | 25% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 11g | 65% |
| Cholesterol | 129mg | 43% |
| Sodium | 384mg | 16% |
| Fiber | 7g | 28% |
| Sugar | 16g | 32% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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