Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

Baked Chicken and Potato Dinner: healthy, flavorful and easy

Baked Chicken and Potato Dinner calls for half a cup of lemon juice, which tenderizes the meat while imparting flavor.

Associated Press

Baked Chicken and Potato Dinner calls for half a cup of lemon juice, which tenderizes the meat while imparting flavor.

Autumn might be the official season of the one-pot wonder. Kids are back in school, the office watercooler gets crowded as we trickle back from vacation, and suddenly dinnertime feels like more of a time squeeze.

Busy lives need quick meals that don't require a ton of prep, crazy ingredients or lots of dishes, because the last thing I want after a long day of work, kids activities and homework-checking is a counter loaded up with dishes.

Baked dinners are a classic weeknight solution, but how to make one that is healthy, flavorful and easy? This basic chicken and potato bake is so simple, you might breeze right past the recipe.

The first trick: lots of lemon juice. Half a cup sounds like a ton, but it's what makes the chicken super flavorful in just minutes. The high acid level gets right into the chicken and tenderizes it, and yet as it bakes, the acid mellows and softens into a gorgeous gentle tang. The second trick: a super quick turn in the microwave for some baby potatoes (Note: You can cube up larger potatoes if you don't have tiny ones.)

I'm using boneless skinless chicken breast, but you can use pork chops (bone-in recommended) or even fish.

My weeknight strategy: Pop this pan into the oven, toss together a green salad and set the table while the chicken cooks. Easy, healthy and even comforting in a fall-night sort of way.

Food Network star Melissa d'Arabian is an expert on healthy eating on a budget. She is the author of the cookbook "Supermarket Healthy."

BAKED CHICKEN AND POTATO DINNER

½ cup lemon juice

3 tablespoons olive oil

1 teaspoon granulated garlic, or 1 garlic clove, minced

Salt and pepper

1 pound fingerling potatoes, cleaned

1 ½ pound boneless, skinless chicken breasts, trimmed

1 red onion, sliced lengthwise

½ cup small cherry tomatoes or grape tomatoes

2 teaspoons chopped fresh thyme

Lemon wedges, for garnish

Preheat the oven to 375 degrees. In a large bowl, mix together the lemon juice, olive oil, garlic and salt and pepper. Pierce each potato a couple of times with a fork (to allow steam to escape), and place the potatoes in a medium microwave-safe bowl and toss with 1 tablespoon of the lemon juice mixture. Cover with a lid slightly askew to allow steam to escape, and microwave on high until potatoes begin to soften, about 4 minutes.

Meanwhile, place the chicken breasts, onion and tomatoes in the lemon juice mixture and toss to coat. Let sit for a few minutes.

Spray an oven-safe baking pan with nonstick spray. Pour the potatoes on the bottom of the baking sheet. Pour the chicken, onions, tomatoes and remaining marinade on top of the potatoes. Bake until chicken is cooked through and potatoes are tender, about 30 minutes. Sprinkle with fresh thyme, garnish with lemon wedges and serve with a green salad.

Serves 4.

Nutrition information per serving: 401 calories (131 calories from fat), 15g fat (2g saturated, 0g trans fats), 124mg cholesterol, 326mg sodium, 25g carbohydrates, 2g fiber, 3g sugar, 41g protein.

Baked Chicken and Potato Dinner: healthy, flavorful and easy 09/01/16 [Last modified: Thursday, September 1, 2016 1:27pm]
Photo reprints | Article reprints

Copyright: For copyright information, please check with the distributor of this item, Associated Press.
    

Join the discussion: Click to view comments, add yours

Loading...
  1. Tampa Mayor Bob Buckhorn proposes $974 million budget for 2018

    Local Government

    TAMPA — Mayor Bob Buckhorn today proposed a $974.2 million budget for next year that would raise the city's property tax rate for the first time since 1989 and use the additional revenue to improve parks, expand fire service and prepare for looming financial challenges in the years ahead.

    Tampa Mayor Bob Buckhorn presented his proposed $974.2 million budget for 2018 to the City Council on Thursday. RICHARD DANIELSON | Times (2016)
  2. A second chance at life, away from the game he loved

    The Heater

    Dylan Delso, a catcher for the Tampa Bay Rays' Gulf Coast League team, displays his scar at Charlotte Sports Park in Port Charlotte, Fla., on Tuesday, June 20, 2017. On June 25, 2016 Delso fell backward down a flight of stairs, suffering a nearly fatal head injury that put him in a coma for eight days. He's finally back on the baseball field after a miraculous recovery.
  3. Florida house where O.J. Simpson lived listed for $1.3 million

    Crime

    MIAMI — What happened to the Florida home where O.J. Simpson lived with his children after his acquittal in the death of his ex-wife and her friend?

    O.J. Simpson explains his golf scoring to his daughter, Sydney, as he played golf on Key Biscayne in Miami in 1997. The house south of Miami where Simpson lived with Sydney and his son, Justin, until his 2008 conviction in an armed robbery involving two sports memorabilia dealers in Las Vegas, is on the market. [AP photo]
  4. Behind the lens: To capture an exhilarating moment, it's better to be lucky AND good

    Travel

    Editor's note: Boyzell Hosey, our Assistant Managing Editor - Photography/Multimedia, shot this image while on a family vacation in Alaska. Below is his description of the shot.

  5. Council candidate James Scott sees a green future for St. Petersburg

    Local Government

    Times Staff Writer

    ST. PETERSBURG — James Scott's central tenet is sustainability.

    St. Petersburg City Council District 6 candidate James Scott. [JOHN PENDYGRAFT   |   TIMES]