African Chicken with Roasted Root Vegetables
The African spice mix, with its combination of toasted cumin, coriander, caraway and garlic provides a bold flavor package to anchor this meal. A yogurt/mint sauce cools the spicy meat while the root vegetables are draped in a citrus marinara sauce. (You should have leftover marinara sauce in the fridge.) I think you’ll like the flavor combinations.
Grocery List African Spiced Chicken with Roasted Root Vegetables
African Chicken and Roasted Root Vegetables
Produce
garlic (if needed)
1 large golden potato
1 large carrot
1 rutabaga
3 medium sized beets
1 sweet onion
1 bunch green onions
1 lemon
fresh basil leaves
Fixings for a green salad (if needed)
Canned/Dried Foods
one 15 oz. can no salt chopped tomatoes
one 15 oz. can tomato sauce
(if needed spices)
red pepper flakes
oregano leaves
basil leaves
ground cumin
ground coriander
caraway seeds
Frozen Foods
Plant-based Chick’n Strips of choice (if eating plant-based)
Meat/Fish/Poultry
2 boneless skinless chicken breasts (if eating meat)
Dairy
plain, nonfat yogurt
Nutritional Value African Spiced Chicken with Roasted Root Vegetables
Nutritional Analysis
African Chicken Root Vegetables w/chicken
Per Serving
Calories: 620
Protein: 34 g
Carbohydrates: 79 g
Total Fat: 15 g
Saturated Fat: 2 g
Dietary Fiber: 15 g
Cholesterol: 85 mg
Sodium: 520 mg
% calories from fat: 22.7 %
Serving Size:
One 4 oz. chicken breast with rub, ½ the root vegetables with 7 oz. red sauce and one dressed side salad.
African Chicken Root Vegetables meatless substitute (Beyond Chicken)
Nutritional Analysis
Per Serving
Calories: 640
Protein: 32 g
Carbohydrates: 85 g
Total Fat: 16 g
(Saturated Fat: 1.5 g
Dietary Fiber: 18 g
Cholesterol: 0
Sodium: 870 mg
% calories from fat: 24.2 %
Serving Size:
Three and one-half ounces Beyond Chicken breast with rub, ½ the root vegetables with 7 oz. red sauce and one dressed side salad.
