#MondayMeals: Apple Cider Chicken & Roasted Sweet Potato with Honey and Cinnamon
Cozy up this week with a fast and easy dish that can be made with fresh local ingredients! Delicious chicken, sweet potatoes, honey, and apples are all available locally this season through Cortland’s many excellent producers. What better way to get into the holiday spirit than by giving back to the community while making a perfect winter meal? Read on to learn about how good these foods can be for your body and to find the links to a few tasty recipes!
Chicken is packed full of great nutrients including calcium, protein, potassium, and vitamins A, C, and K. Adding chicken to a meal can also help decrease the symptoms of anemia due to the presence of iron. Chicken is very good for eye health, boosting the immune system, and maintaining cardiovascular health. It can also help to lower blood pressure and decrease the risk of stroke and heart attack.
Delicious locally grown sweet potatoes are rich in potassium, fiber, vitamins A and C, manganese, and antioxidants. These nutrients can help regulate blood pressure and are good for diabetics as they don’t cause blood sugar spikes. They are also anti-inflammatory and can help with weight loss.
High quality locally produced honey is rich in antioxidants and organic acids. These properties may lower the risk of heart attacks and stroke and can promote eye health. Honey is a better sweetener than sugar for diabetics and may help to lower blood pressure, triglycerides, and improve cholesterol.
An apple a day keeps the doctor away! Apples are an excellent source of nutrients as they are rich in vitamins A, C, E, K, B1, B2, and B6. They are also a great source of other nutrients such as fiber, potassium, and antioxidants. This means that apples are excellent for heart health, can lower the risk of diabetes, lower blood pressure, and are good for your bones. Apples also contain compounds that help to fight asthma!
Click below for the delicious recipes that include these great local ingredients, and be sure to support local producers this holiday season!
Apple Cider Chicken recipe
Ingredients
4 teaspoons extra-virgin olive oil — divided
1 1/2 pounds boneless skinless chicken thighs — (about 8, depending on size)
1 teaspoon kosher salt — divided
1/2 teaspoon freshly ground black pepper — divided
1/2 cup fresh apple cider
2 teaspoons Dijon mustard
3 medium firm — sweet apples, cored and cut into 1/2-inch slices (I used Gala)
2 teaspoons chopped fresh rosemary — plus additional for serving
Instructions
Heat 2 teaspoons of oil in a large skillet over medium high. Sprinkle the top of the chicken evenly with 1/2 teaspoon kosher salt and 1/4 teaspoon pepper. Once the oil is hot and shimmering, add the chicken to the pan, top-side down. Let cook 4 minutes, then flip and continue cooking until the meat is cooked through and reaches an internal temperature of 160 degrees, 3 to 4 additional minutes. Remove to a plate and cover with foil to keep warm.
In a small bowl or large measuring cup, stir together the apple cider and mustard. With a paper towel, carefully wipe the skillet clean. Add the remaining 2 teaspoons of oil to the pan over medium high. Once the oil is hot, add the apple slices, remaining 1/2 teaspoon salt and 1/4 teaspoon pepper, and rosemary. Cook for 5 minutes, until the apples are lightly tender and begin to turn golden. Return the chicken to the pan and pour the cider mixture over the top. Let cook for 4 to 5 minutes, until the liquid is reduced by half. Serve warm, sprinkled with additional chopped rosemary as desired.
Roasted Sweet Potatoes recipe
Ingredients
Roasted Sweet Potatoes (Plain)
2 pounds (~3 large) sweet potatoes (I like Red Garnet OR Jewel sweet potatoes best), peeled and cut into 1/2-inch pieces
2 tablespoons melted coconut oil
3/4 teaspoon fine sea salt (kosher salt; use less if using table salt)
1 tablespoon light brown sugar, lightly packed
Seasoned Roasted Sweet Potatoes
2 pounds (~3 large) sweet potatoes, peeled and cut into 1/2-inch pieces
2 tablespoons olive oil
3/4 teaspoon fine sea salt (kosher salt; use less if using table salt)
1/4 teaspoon freshly cracked pepper
1/2 teaspoon ground chili powder*
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
Instructions
PLAIN ROASTED SWEET POTATOES: Preheat the oven to 425 degrees F. Peel and cube the sweet potatoes into 1/2 inch pieces. Add to your largest sheet pan and add the melted coconut oil, salt, and brown sugar on top. Toss to coat all the sweet potatoes and then spread out to arrange in an even layer. You don't want any potatoes overlapping or you'll end up with steamed potatoes instead of roasted potatoes. Flip every 10-15 minutes cooking for a total of 27-35 minutes. (I flip every 10 minutes and bake around 30 minutes)
SEASONED ROASTED SWEET POTATOES: Preheat the oven to 425 degrees F. Peel and cube the sweet potatoes into 1/2 inch pieces. Add to your largest sheet pan and add the olive oil, salt, pepper, chili powder, paprika, cumin, and garlic powder on top. Toss to coat all the sweet potatoes and then spread out to arrange in an even layer. You don't want any potatoes overlapping or you'll end up with steamed potatoes instead of roasted potatoes. Flip every 10-15 minutes cooking for a total of 27-35 minutes. (I flip every 10 minutes and bake around 30 minutes)
