Chili Brown Sugar Chicken and Sweet Potatoes
🍗🍁🍠 An EASY one pan recipe that’s ready in 30 minutes and loaded with layers of flavors from the spice rub which lends all the COZY vibes! Sweet potatoes and onions caramelize alongside the chicken and it all roasts together for an impressive high protein meal with fiber and flavor!
Servings: 6 servings
Calories: 396cal
Equipment
- nonstick aluminum foil optional but recommended
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 potatoes peeled and diced into 1-inch chunks
- 4 tablespoons olive oil divided; or as needed
- kosher salt to taste
- freshly ground black pepper to taste
- 1.50 to 2 pounds boneless skinless chicken breasts 4 large breasts
- 1 large or extra-large red onion cut into thick chunks or wedges
- 2 to 3 tablespoons fresh parsley or cilantro finely minced for garnishing; optional and to taste
Instructions
- Preheat oven to 425F (use convection if you have it) and line a baking sheet with foil (optional but highly recommended) for easier cleanup.Tips - Lining your pan with foil is highly recommended in case there are a lot of juices and runoff that gets dark and sticky, it's one less thing to clean up. I use this foil. Do not use cheap foil that's prone to ripping if you're lining your baking sheet!
- 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
Storage: Chicken will keep airtight in the fridge for up to 5 days or in the freezer for up to 4 months. Reheat gently as desired in the microwave.
Adapted from Perfect 20-Minute Oven-Baked Chicken Breasts and 20-Minute Baked Lime Cilantro Chicken Breasts.
Nutrition
Serving: 1serving | Calories: 396cal | Carbohydrates: 38g | Protein: 31g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.02g | Cholesterol: 85mg | Sodium: 265mg | Potassium: 984mg | Fiber: 5g | Sugar: 18g | Vitamin A: 16971IU | Vitamin C: 6mg | Calcium: 71mg | Iron: 2mg
