Sesame Seed Chicken and Sweet Potatoes

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 382.3
  • Total Fat: 5.3 g
  • Cholesterol: 66.4 mg
  • Sodium: 630.8 mg
  • Total Carbs: 52.7 g
  • Dietary Fiber: 9.0 g
  • Protein: 32.8 g

View full nutritional breakdown of Sesame Seed Chicken and Sweet Potatoes calories by ingredient
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Number of Servings: 4

Ingredients

    -Vegetable oil spray
    - 2 large red onions, cut into matchstick size strips
    - 1 cup fat free, low sodium chicken broth
    - 1 pound boneless skinless breasts, all visible fat discarded, cut into 1 inch pieces
    - 1 tsp sesame oil
    - .25 tsp salt
    - .125 tsp pepper
    - 2 large parsnips, peeled and grated
    - 2 firm pears, diced
    - 2 medium sweet potatoes (about 1.25 pounds), peeled and cut into .125 inch thick slices
    - 1 tbsp sesame seeds (black preferred)

Directions

Serves 4; 1.75 to 2 cups per serving
Heat a Dutch oven over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the onion for 10 minutes, stirring occasionally.
Meanwhile, preheat the oven to 325F.
Transfer half the onions to a medium bowl.
Pour the broth into the Dutch oven, stirring to loosen any browned bits. Remove from heat.
Add the chicken, sesame oil, salt, and pepper to the onion in the bowl, stirring until the chicken is coated. Stir in the parsnips and pears.
Arrange half the sweet potatoes in the Dutch oven in an even layer of the remaining sweet potatoes. Sprinkle with sesame seeds.
Bake in the bottom third of the oven for 45 minutes to 1 hour, or until the potatoes are tender when pierced with a fork.

Number of Servings: 4

Recipe submitted by SparkPeople user AER1977.

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