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Chicken, Sweet Potato and Butternut Squash Hash

Servings: 4
Description

This hearty, healthy, and satisfying dish is perfect as a stand-alone breakfast or paired with a green salad for lunch or dinner.

Ingredients
  • 2 medium onions, thinly sliced
  • 1 tablespoon unsalted butter
  • 3 tablespoons extra-virgin olive oil, divided
  • 1.5 teaspoons kosher salt, divided
  • 0.75 teaspoon finely ground black pepper, divided
  • 1 pound 1 skinless, boneless chicken thighs, cut into 1-inch cubes
  • 1 tablespoon fresh sage, finely chopped
  • 4 garlic cloves, minced
  • 3 cups peeled, cubed sweet potato
  • 3 cups peeled, cubed butternut squash
  • 2 tablespoons fresh rosemary, finely chopped
Instructions
  1. 1
    Preheat the oven to 425°F (218°C).
  2. 2
    Place a nonstick baking pan in the oven 5 minutes before roasting to preheat.
  3. 3
    In a large frying pan over medium-low heat, melt the butter with 1 tablespoon of the olive oil.
  4. 4
    Add the onions, 0.5 teaspoon kosher salt, and 0.25 teaspoon black pepper.
  5. 5
    Cook, stirring occasionally, for 10–15 minutes until the onions are soft and slightly caramelized.
  6. 6
    Add the chicken, sage, and garlic to the pan.
  7. 7
    Cook for about 15 minutes, stirring occasionally, until the chicken reaches an internal temperature of 165°F.
  8. 8
    Drain the chicken and onion mixture in a colander without rinsing the pan.
  9. 9
    In a large bowl, combine the sweet potatoes, butternut squash, rosemary, remaining 1 teaspoon kosher salt, remaining 0.5 teaspoon black pepper, and the remaining 2 tablespoons olive oil.
  10. 10
    Carefully remove the hot baking pan from the oven using oven mitts.
  11. 11
    Spread the vegetable mixture evenly over the preheated baking pan.
  12. 12
    Roast for 15 minutes.
  13. 13
    Flip the vegetables and continue roasting for an additional 5 minutes.
  14. 14
    Transfer the roasted vegetables to the frying pan over high heat.
  15. 15
    Cook for about 2 minutes until lightly browned.
  16. 16
    Return the drained chicken and onions to the pan.
  17. 17
    Stir everything together and cook for an additional 2 minutes.
  18. 18
    Season to taste and serve warm.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 473kcal
% Daily Value *
Total Fat 20g31%
Saturated Fat 5g25%
Cholesterol 112mg38%
Total Carbohydrate 52g18%
Dietary Fiber 8g32%
Sugars 5g
Protein 24g48%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note
  • Juicy and flavorful, chicken thighs are an excellent source of high-quality protein and essential amino acids to support muscle maintenance and repair. They also provide important nutrients such as iron, zinc, and B vitamins for energy and immune function.
  • Sweet potatoes offer a naturally sweet flavor along with beta-carotene, an antioxidant that the body converts to vitamin A to promote healthy vision, skin, and immunity. They're also rich in fiber and potassium, supporting digestive and heart health.
  • Butternut squash, mild and slightly nutty, is another excellent source of beta-carotene, as well as vitamin C and fiber, which contribute to a strong immune system and reduced inflammation.
  • Aromatic staples of this dish, onions and garlic not only add depth of flavor but contain natural compounds that may support heart health, regulate blood sugar, and boost the immune system.
  • Fresh rosemary and sage, fragrant herbs, are packed with antioxidants and anti-inflammatory compounds that enhance both flavor and overall health.
Read it online: https://rmhc-centralohio.org/recipe/chicken-sweet-potato-and-butternut-squash-hash/