African Chicken with Roasted Root Vegetables

Tonight you’ll present root vegetables with a tasty lemon/red sauce as the featured portion of the meal.  They’re served with African-spiced plant-based Chick’n as an accent to the plate and a simple Ethiopian green salad to complete the meal.
Grocery List African Spiced Chicken with Roasted Root Vegetables
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African Roasted Chicken with Root Vegetables and Lemon Red Sauce

Produce

Garlic (if needed)

1 yellow onion 

1 large garnet yam 

2 medium purple or red potatoes 

2 medium carrots 

1 rutabaga 

1 lemon

Canned/Dried Foods

quinoa (if needed)

two 15 oz. cans no-salt tomato sauce

dry basil leaves (if needed)

dry oregano leaves (if needed)

red wine to cook with (if needed)

Frozen Foods

Morningstar Chick’n Strips or equivalent product (if eating plant-based)

Meat/Fish/Poultry

2 boneless, skinless chicken breasts (if eating meat)

Chilled Foods/Dairy

 

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.