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Try a 30-minute Asparagus Sweet Potato Chicken Skillet

Published in Cancer Care, For the Health of It, Healthy Eating Tips Author: Clinical Dietitian Emily Rothstein, RD, CSO, Coborn Cancer Center

This simple skillet recipe can be prepared start to finish in under 30 minutes with a handful of ingredients and includes a favorite for many people — asparagus!

Asparagus season typically runs from early May through June. It is a unique vegetable plant because it comes back year after year and does not need to be replanted annually. The first few years of planting, asparagus should not be harvested to allow the plants to build strength. The spears grow quickly, sometimes several inches overnight. Nutritionally, asparagus contains a variety of nutrients including folate and vitamin A, C, and K as well as prebiotics which are compounds that feed the good bacteria in our gut known as probiotics. Asparagus is simple to prepare and can be enjoyed roasted, sautéed, boiled, steamed or grilled.

Sweet potatoes are a great source of fiber, vitamins and minerals. They are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body. The fiber and antioxidants in sweet potatoes are advantageous to gut health.

Ingredients

  • 1 lb. boneless chicken breasts
  • 1 Tbsp. olive oil
  • Salt and pepper (to taste)
  • 1-2 cloves garlic, minced (or ½ tsp. garlic powder)
  • 1 medium sweet potato, peeled and diced
  • ½ cup chicken broth
  • ½ lb. fresh asparagus, cut in 1- to 2-inch pieces
  • ½ tsp. salt
  • ½ tsp. pepper
  • ½ tsp. crushed red pepper

Directions

  1. On a plastic cutting board, cut the chicken into small pieces and season with salt and pepper.
  2. In a skillet over medium heat, add olive oil, garlic and chicken.
  3. Sauté the chicken for about 7-10 minutes or until it is cooked through. Don’t forget to stir well. Remove chicken from pan.
  4. In the same skillet, add sweet potato and chicken broth. Cover the pan with a lid to help the sweet potato to cook faster.
  5. Cook for about 7-10 minutes or until the sweet potato is cooked.
  6. Add asparagus and cook for about 4-5 minutes.
  7. Return the chicken to the pan and stir to combine.
  8. Season with salt, pepper and crushed red pepper.

Nutrition

Serves 4
Calories: 220
Carbs: 10 g
Protein: 29 g
Fat: 5 g

Taken from Primavera Kitchen