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Harissa Roasted Chicken with Carrots and Sweet Potatoes – A Protein Rich Weight Loss Recipe

Last Updated on December 15, 2024 by Arif Chowdhury

If you’re searching for a delicious meal that supports your weight loss journey while tantalizing your taste buds, look no further!

Harissa Roasted Chicken with Veggies is a fantastic option that’s not only easy to prepare but also packed with flavor.

This dish combines succulent chicken breast coated in spicy harissa, roasted alongside sweet potatoes and carrots, creating a vibrant plate that’s as pleasing to the eye as it is to the palate.

Why Choose Harissa?

Harissa, a North African chili paste, packs a punch with its aromatic spices and bold flavor. It’s made from a blend of hot peppers, garlic, herbs, and spices like cumin and coriander. Not only does harissa elevate the taste of your dishes, but it also offers health benefits.

Did you know? A study published in the American Journal of Clinical Nutrition found that spicy foods can boost metabolism, leading to increased calorie burning.

Plus, many of the ingredients in harissa are rich in antioxidants, which can help reduce inflammation and promote overall health.

The Benefits of This Recipe

Incorporating harissa roasted chicken into your diet can be a game-changer for several reasons:

  • High in Protein: Chicken breast is an excellent source of lean protein, essential for muscle building and repair. A 3.5-ounce (100-gram) serving of chicken breast contains about 31 grams of protein, making it a perfect choice for weight loss.
  • Nutrient-Rich Veggies: Carrots and sweet potatoes are not only delicious but also packed with vitamins and minerals. For instance, sweet potatoes are high in vitamin A, which is crucial for eye health, and carrots are a great source of beta carotene.
  • Low in Calories: This recipe is relatively low in calories, making it ideal for those looking to shed some pounds without sacrificing flavor.

Ingredients You’ll Need

To create this delightful harissa roasted chicken with veggies, gather the following ingredients:

For the Chicken:

  • 4 boneless, skinless chicken breasts
  • 3 tablespoons harissa paste (adjust to taste)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Juice of 1 lemon

For the Vegetables:

  • 2 large sweet potatoes, peeled and diced
  • 4 large carrots, peeled and cut into sticks
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Optional: fresh parsley for garnish

Nutritional Information

Before diving into the recipe, let’s take a look at the nutritional benefits of this dish. On average, a serving of harissa roasted chicken with veggies (including chicken and vegetables) contains approximately:

  • Calories: 350
  • Protein: 40 grams
  • Carbohydrates: 30 grams
  • Fat: 10 grams
  • Fiber: 7 grams

These numbers can vary based on portion sizes, but overall, this meal is a wholesome choice for anyone aiming to maintain a healthy diet.

Step-by-Step Recipe

Step 1: Prepare the Chicken

  • Preheat your oven: Set it to 400°F (200°C).
  • Marinate the chicken: In a bowl, mix the harissa paste, olive oil, lemon juice, salt, and pepper. Add the chicken breasts and coat them well, ensuring each piece is evenly covered. Let it marinate for at least 15 minutes; if you have more time, marinate for up to an hour to enhance the flavor.

Step 2: Prepare the Veggies

  • Prep the veggies: In a separate bowl, toss the diced sweet potatoes and carrot sticks with olive oil, salt, and pepper until they are well coated.
  • Arrange on a baking sheet: Spread the vegetables out on a large baking sheet in a single layer for even roasting.

Step 3: Roast

  • Add the chicken: Place the marinated chicken breasts on the same baking sheet with the veggies. This allows the chicken juices to flavor the vegetables as they cook.
  • Roast in the oven: Cook for about 25-30 minutes, or until the chicken is cooked through (internal temperature should reach 165°F or 75°C) and the vegetables are tender and lightly caramelized.

Step 4: Serve and Enjoy

  • Garnish: Once done, remove from the oven and let it rest for a few minutes. If desired, sprinkle fresh parsley over the top for a pop of color.
  • Plate it up: Serve the chicken alongside the roasted veggies. This dish is perfect on its own, but you can pair it with a light salad or quinoa for an extra boost.

Tips for Success

  • Customize your spices: If you enjoy heat, feel free to add more harissa or even a pinch of cayenne pepper.
  • Veggie variations: Experiment with other vegetables like bell peppers, zucchini, or Brussels sprouts for added variety and nutrition.
  • Meal prep: This recipe is fantastic for meal prep! Make a larger batch and store leftovers in the fridge for up to four days. Reheat and enjoy for lunch or dinner throughout the week.

Why This Recipe is Perfect for Weight Loss

Eating healthy doesn’t mean sacrificing flavor. Harissa roasted chicken with veggies is a perfect example of how you can enjoy a hearty meal while still being mindful of your dietary goals.

The combination of protein-rich chicken and fiber-filled vegetables helps keep you full and satisfied, making it easier to resist unhealthy snacks.

Moreover, studies show that enjoying colorful meals, like this one, can lead to better eating habits. A report from the Journal of Nutrition indicates that meals rich in color and variety are often more nutritious and satisfying.

A Dish Worth Trying

Incorporating Harissa Roasted Chicken with Veggies into your meal rotation is a delightful way to enjoy fresh flavors while supporting your weight loss goals.

With its vibrant colors, enticing aroma, and robust taste, this recipe is sure to impress both your family and friends. Plus, it’s a simple, one-pan meal that minimizes cleanup—what’s not to love?

Whether you’re a seasoned cook or just starting out, this recipe is approachable and rewarding. So why not give it a try? You might just find your new favorite dish!