Cover chicken with a Dijon rub before roasting with vegetables for the best flavor.Choose sweet potatoes, which are a great source of beta-carotene, disease-fighting antioxidants, and vitamin A. They're also full of fiber, which will keep you feeling full longer than white potatoes.


Credit: Leigh Beisch

Recipe Summary test

4 servings (serving size: 1 breast and 1 cup potato mixture)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 475°.

  • Combine mustard and 1/2 teaspoon thyme in a small bowl. Sprinkle chicken with 1/4 teaspoon salt. Heat a skillet coated with cooking spray over medium-high heat. Add chicken, skin side down; cook 5 minutes or until browned. Turn and cook an additional 3 minutes or until lightly browned. Remove chicken; spread mustard mixture evenly over skin side of each breast.

  • Combine potato, carrot, onion, oil, 1/2 teaspoon thyme, 1/2 teaspoon salt, and pepper. Place on a broiler pan coated with cooking spray.

  • Bake at 475° for 10 minutes. Stir potato mixture; place chicken, skin side up, over potato mixture. Bake an additional 15 minutes. Sprinkle with parsley.

Nutrition Facts

284 calories; fat 7g; saturated fat 1g; mono fat 4g; poly fat 1g; protein 30g; carbohydrates 25g; fiber 3g; cholesterol 73mg; iron 3mg; sodium 462mg; calcium 64mg.