Name: Roasted Chicken with Sweet Potato Mash and Kale
Prep time: 15 min
Cook time: 40 min
Total time: 1 h
Yield: 4
Cuisine: American
Ingredients: ¼ cup milk; ½ tsp black pepper; 1 tbsp lemon juice; 1 tsp salt; 1 tsp thyme; 1.5 lbs chicken thighs; 2 cloves garlic, minced; 2 cups chopped kale; 2 large sweet potatoes; 2 tbsp olive oil

This Roasted Chicken with Sweet Potato Mash and Kale features juicy chicken, creamy mash, and tender kale in a flavorful dish. Perfect for a healthy dinner, it’s a wholesome recipe that blends hearty flavors into a nutritious meal.

Why You’ll Love This Recipe

This roasted chicken with sweet potato mash and kale is a nutritious, healthy dinner idea that combines juicy roasted chicken, creamy sweet potato mash, and tender kale, perfect for a hearty yet wholesome meal. Easy to prepare with balanced flavors, it’s packed with protein, vitamins, and fiber. Versatile—add spices or enjoy as is—this recipe offers a guilt-free indulgence that’s both delicious and satisfying.

Recipe Tips and Tricks

Season Chicken Well: Enhances flavor throughout.
Roast Evenly: Use a meat thermometer for doneness.
Mash Smoothly: Add milk gradually for creaminess.
Sauté Kale Lightly: Keeps it vibrant and tender.
Rest Chicken: Allows juices to redistribute.
Check Sweetness: Adjust mash seasoning to taste.
Use Fresh Herbs: Boosts overall flavor.
Avoid Overcooking: Prevents dry chicken.
Preheat Oven: Ensures even roasting.
Toss Kale Gently: Prevents wilting.

Yield: 4 servings

Roasted Chicken with Sweet Potato Mash and Kale

Roasted chicken with sweet mash, kale, healthy dinner.

Prep Time 15 minutes

Cook Time 40 minutes

Additional Time 5 minutes

Total Time 1 hour

Ingredients

¼ cup milk
½ tsp black pepper
1 tbsp lemon juice
1 tsp salt
1 tsp thyme
1.5 lbs chicken thighs
2 cloves garlic, minced
2 cups chopped kale
2 large sweet potatoes
2 tbsp olive oil

Instructions

Prep the Chicken: Season chicken thighs with ½ tsp salt, ¼ tsp pepper, and thyme. Rub with 1 tbsp olive oil.
Preheat Oven: Set oven to 425°F and let it preheat.
Roast the Chicken: Place chicken on a baking sheet and roast for 35-40 minutes, or until internal temperature reaches 165°F.
Cook Sweet Potatoes: While chicken roasts, peel and cube sweet potatoes. Boil in salted water for 15-20 minutes until tender, then drain.
Make the Mash: Mash sweet potatoes with milk, ¼ tsp salt, ¼ tsp pepper, and lemon juice until smooth.
Sauté the Kale: Heat 1 tbsp olive oil in a skillet over medium heat. Add minced garlic and sauté for 1 minute, then add kale. Cook for 2-3 minutes until wilted.
Check Chicken Doneness: Remove chicken from oven and let rest for 5 minutes.
Assemble the Dish: Spread sweet potato mash on plates, top with kale, and add roasted chicken thighs.
Rest the Meal: Let the dish sit for 5 minutes to allow flavors to meld.
Serve and Enjoy: Serve warm as a hearty dinner, and savor the wholesome, flavorful combination!

Notes

Season chicken well for flavor; roast evenly for juiciness.
Mash sweet potatoes smoothly for creaminess; sauté kale lightly for texture.
Store leftovers promptly to maintain freshness; reheat gently to preserve moisture.
This recipe can be adapted for dairy-free or low-carb diets with appropriate swaps.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 534Total Fat 31gSaturated Fat 8gTrans Fat 0gUnsaturated Fat 22gCholesterol 219mgSodium 933mgCarbohydrates 24gFiber 4gSugar 7gProtein 44g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Chicken Thighs (1.5 lbs): Bone-in, skin-on for juiciness.
Sweet Potatoes (2 large): Peeled for mash base.
Kale (2 cups): Chopped, fresh for nutrition.
Olive Oil (2 tbsp): Extra virgin for roasting.
Garlic (2 cloves): Minced for aromatic depth.
Milk (¼ cup): For creamy mash.
Lemon Juice (1 tbsp): Fresh for zesty kick.
Salt (1 tsp): Enhances flavor; adjust to taste.
Black Pepper (½ tsp): Ground for a subtle kick.
Thyme (1 tsp): Dried for earthy flavor.

Variations and Substitutions

Protein Swap: Use chicken breasts or turkey.
Veggie Swap: Replace kale with spinach.
Oil Swap: Use avocado oil or butter.
Milk Swap: Use almond milk for dairy-free.
Sweetener Swap: Add a touch of honey to mash.
Herb Swap: Use rosemary or parsley.
Citrus Swap: Use lime juice instead of lemon.
Low-Sodium: Reduce or skip salt based on ingredients.

Storage Options

Refrigerator: Store in airtight containers for up to 3 days; reheat gently.
Freezer: Freeze chicken and mash separately for up to 1 month; thaw in fridge.
Reheating: Warm in oven or microwave with a splash of water.