This is one of my favorite meals to make, mainly because it’s so easy.
4 chicken thighs
1 sweet potatoes
One onion(red, white, whatever your preference is)
Spices that you prefer
- Pre-heat your oven to 500 degrees(because cooking at 325 is for pussies). Also cooking at 500 degrees will cause a really nice crispy skin to form on your chicken and help seal in the juices.
- Lay the chicken thighs in a baking pan, I like to place foil down, this just makes cleanup easier.
- Spice up the chicken with whatever spices you like. I like to use some BBQ spices. Salt and pepper is fine.
- Put your chicken in the oven for 30-40 minutes. This just depends on your individual oven’s efficiency. You’re looking for a nice crispy golden skin to form and the chicken should be at least 160 degrees on the inside. Usually 40 minutes does the trick for me.
- When there’s roughly 15 minutes left on your chicken heat up oil in a frying pan at medium high temperature
- Cut up one sweet potato and one regular potato into small pieces.
- Put your potatoes in the frying pan
- Slice up your onion.
- Let the potatoes cook for about a minute at a time and then stir them. This will ensure a nice golden crust forms on the potatoes so you get crunchy fried potatoes.
- After the potatoes have been cooking for about five minutes and look like they’re getting soft add in your onions.
- Cook the onions to your desired level, I prefer crispy onions so I only cook them for about a minute or so.
- Add in salt and pepper and other spices for flavor
If you’ve done this right your potatoes should finish right around the time your chicken finishes. I like to put some BBQ sauce on my chicken and hot sauce on my potatoes, but that’s all up to you.
Two chicken thighs – 300 cals, 19g fat, 0g carbs, 31g protein
1 large sweet potato – 160 cals, 37g carbs, 6g fiber, 11g sugar, 4g protein
1 large potato – 161 cals, 37g carbs, 4g fiber, 2g sugar, 4g protein
1 medium onion – 44 cals, 10g carbs, 4g sugar, 1g protein
Those are rough numbers, don’t ever take calorie numbers you find on the internet to heart. What matters is week after week whether you’re getting closer to the body you want or further away. That’s the telling factor. But roughly this meal has 700 cals according to the calorie counter, but IMO probably closer to 1000-1100 with the oils and such I use. I try to shoot for 1500 cal dinners because I only eat a few big meals a day. The key to the whole calories business is to listen to your body. If you constantly feel hungry, and you’re not gaining weight, or strength you’re probably under eating.
But overall it’s a good breakdown of macro nutrients. The sweet potatoes are a great source of carbs and fiber and the regular potatoes aren’t bad either. This is my post workout meal, I don’t eat it too many times per week because it’s pretty carb dense.
If you’re trying to cut fat, try not to eat this meal more than 1x a week.
If you’re trying to gain muscle/weight, this is a GREAT bulking meal. Contains really healthy calories and has great source of carbs.