Roast sweet potato and sliced chicken over kale with pumpkin seeds and a balsamic dressing. Twenty-five minutes, most of it in the oven.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw.
- Ready in25 minutes
- Prep8 min
- Cook17 min
- Serves1
Ingredients
- 120 g chicken breast (cooked weight)
- 180 g sweet potato (baked)
- 60 g kale
- 15 g pumpkin seeds
- 8 g olive oil
- 10 g balsamic vinegar
Method
- Heat the oven to 200 C (400 F). Cut the sweet potato into two-centimetre chunks, toss with half the olive oil and salt, and roast for 20 minutes until tender and browned at the edges.
- If the chicken is raw, season the breast and pan-fry over medium heat for six to seven minutes a side until 74 C inside. Rest, then slice.
- Strip the kale from its stems, tear it into a bowl, add the rest of the oil and the balsamic vinegar, and rub the leaves with your hands for a minute to soften them.
- Top the kale with the sweet potato, the chicken and the pumpkin seeds.
What this plate gives you
The chicken breast carries about 37 g of the 47 g of protein, more than four fifths of the 56 g a day the RDA gives a 70 kg adult, and the sweet potato gives most of the 43 g of carbohydrate and, with the kale and seeds, the 9 g of fibre. At 544 calories it is a little over a quarter of a 2,000-calorie day. Massage the kale with the oil for a minute before it meets the rest; raw kale is a chore, oiled kale is a salad.
Swaps
- Spinach for the kale: no massaging, about the same numbers.
- Chickpeas for half the chicken: more fibre, less protein.
- Walnuts for the pumpkin seeds: about the same numbers.
Keeping it
The roast sweet potato and the chicken keep three to four days in the fridge; dressed kale keeps a day, which is longer than most leaves.
