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The Best Healthy Savory Roasted Chicken Bake

The Best Healthy Savory Roasted Chicken Bake

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There is something about winter that makes me crave roasted veggies as comfort food. Using root veggies like sweet potatoes, adding a few fruit and veggies, and then topping with chicken? This pulls together a healthy, yet beyond tasty savory roasted chicken bake!

Savory Roasted Chicken

The Best Healthy Savory Roasted Chicken Bake article cover image with the chicken plated

The sweet potato tinged flavor blends well with the apple, carrots, and craisins to make your tastebuds sing in this dish!

What is the difference between roasted and baked?

This is the big debate, although a lot of cooks use the terms interchangeably. They are definitely different cooking techniques.

First of all, roasting is usually a higher temperature – the technical oven temperature should be above 400°F.  Roasting is usually in an uncovered pan and is a dry cooking technique. There is no braising, stewing, or steaming. You will not be constantly basting what you are roasting. Depending on what you are roasting, you can use lower temperatures. The food tends to “brown” better when it is roasted.

Baking uses lower oven temperatures, and may sometimes involve covering your items. That means you use a lid or even foil.

Is roasting faster than baking?

If you are using a higher temperature, then yes, it is a bit faster than just baking.

Is roasted food healthy?

Very much so. You are eliminating added fat – less “gravy” type of food. This recipe is perfect as it has lots of “dry” roasted veggies and uses very little sauce.

Should I cover vegetables when roasting?

No. We already mentioned that roasting means uncovered. If you cover the veggies in the oven they will steam instead of roast and you will lose that nice browning/caramelizing.

A lot of people look for a Roast Chicken Rub Recipe

This recipe is simple, it doesn’t really use a rub, just a sprinkling of sage. Sage is a natural complement for chicken – along with tarragon. Tarragon is my go-to magic secret for everything from chicken pot pie to chicken noodle soup. If you are looking to roast a whole chicken, THIS recipe is one that I love.

Why Sweet Potatoes?

This recipe uses sweet potatoes instead of white potatoes. I remember a doctor once telling me that if I could only eat one veggie for the rest of my life that it should be the sweet potato. Healthline agrees:

It’s rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in children. Sweet potatoes are nutritious, high in fiber, very filling, and delicious. They can be eaten boiled, baked, steamed, or fried.

Now, let’s get to that Savory Roasted Chicken Bake!

The first tip to meal prep is keeping it simple. You can pre-cut all your vegetables and store them in airtight bags or containers for cooking. It is much easier to make one huge mess in the kitchen instead of several huge messes throughout the week. Therefore, cut all the vegetables you have from the market. A lot of stores “conveniently” offer some version of Ready Cuts – fruits or veggies that are already cut up for quick use.

Here is the thing… those usually run $7-8 a pound. A POUND! Apples are on sale all the time for $0.99 a pound. Sweet potatoes too. Onions are dirt cheap. A one-pound bag of baby carrots is usually around a buck too – so why would you pay EIGHT TIMES the price to have someone just cut it up for you?

Just. Nope.

The Best Healthy Savory Roasted Chicken Bake ingredients

You will need:

  • 2 lbs boneless skinless chicken breast, cut into cubes
  • 1 medium sweet potato, cubed
  • ½ yellow onion, chopped
  • 1 apple, chopped
  • 2 carrots, chopped
  • 3 tablespoons BBQ sauce
  • ½ cup dried cranberries
  • 1 tablespoon of dry sage

Preparation

Preheat your oven to 375 degrees. Lightly coat a casserole dish with nonstick spray and then place all chopped vegetables in the casserole dish.

Sprinkle the sage over the vegetables.

In a small bowl, toss the chicken in the BBQ sauce until it is evenly coated.

Layer chicken on top of vegetables in the casserole dish.

Sprinkle the cranberries over the chicken.

Bake 45 minutes or until chicken is done.

The Best Healthy Savory Roasted Chicken Bake ready to plate

It is super easy to plate up – and oh, so tasty!

Here are some other recipes you may like to try:

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