Barbecue Chicken Dinner

  • Preparation time: 30 minutes
  • Cooking time: 55 minutes
  • Yields: 6 servings

Try a baked version of a family favorite — barbecue chicken! Bake the chicken on a sheet pan with the sweet potatoes, and serve with a side of okra for a rounded healthy plate.

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Ingredients

Barbecue Chicken & Sweet Potatoes

  • 2 medium sweet potatoes, cut into ½-inch pieces
  • 1 teaspoon chili powder
  • Olive oil
  • Salt
  • Ground black pepper
  • 6 bone-in, skin-on chicken thighs
  • 1½ cups barbecue sauce
  • ¼ cup honey
  • 2 cloves garlic, minced

Baked Okra

  • 1½ pounds fresh okra
  • 3 tablespoons olive oil
  • 1½ teaspoons paprika
  • Salt
  • Pinch of cayenne pepper (optional)

Directions

  1. Preheat oven to 425°F.
  2. Spread sweet potatoes on a large sheet pan. Drizzle with olive oil, sprinkle with chili powder, and season to taste with salt and pepper. Toss to combine.
  3. Season chicken with salt and pepper. Add chicken to the sheet pan, moving sweet potatoes around to create space.
  4. In a small bowl, whisk together barbecue sauce, honey, and garlic. Pour evenly over each chicken thigh.
  5. Bake until the chicken is cooked through and the sweet potatoes are tender, about 30 to 40 minutes. (The USDA recommended minimum safe temperature for chicken is 165°F.)
  6. While the chicken and sweet potatoes are in the oven, prepare the okra. Rinse and dry with a paper towel. Trim away the stem ends and cut the okra into ½- to ¾-inch pieces.
  7. Spread the okra on a sheet pan in a single layer. Drizzle with olive oil, sprinkle with paprika, and season with salt and a pinch of cayenne pepper. Toss to combine.
  8. When you remove the chicken from the oven, increase temperature to 450°F. Bake the okra at 450°F for about 15 minutes. It should be lightly browned and tender, with a seared aroma. Serve immediately.

Healthy Plates

Healthy Plate for Adults

Barbecue Chicken Dinner plate

9-inch plate

  • 1/4 plate protein
    Chicken
  • 1/4 plate whole grains
    and starchy vegetables
    Sweet potatoes
  • 1/2 plate nonstarchy
    vegetables and fruits
    Okra

Nutrition Information

  • Serving: 3 ounces chicken, 1 cup sweet potato, 1 cup okra
  • Calories: 403
  • Carbohydrates: 32 g
  • Protein: 26 g
  • Total Fat: 18 g
  • Saturated Fat: 4 g
  • Sodium: 575 mg
  • Fiber: 6 g
  • Sugar: 11 g

Healthy Plate for Teens (12 to 17 years old)

Barbecue Chicken Dinner plate

9-inch plate

  • 1/4 plate protein
    Chicken
  • 1/4 plate whole grains
    and starchy vegetables
    Sweet potatoes
  • 1/2 plate nonstarchy
    vegetables and fruits
    Okra

Nutrition Information

  • Serving: 4 ounces chicken, 1 cup sweet potato, 1 cup okra
  • Calories: 440
  • Carbohydrates: 32 g
  • Protein: 30 g
  • Total Fat: 20 g
  • Saturated Fat: 5 g
  • Sodium: 610 mg
  • Fiber: 6 g
  • Sugar: 12 g

Healthy Plate for Children (3 to 12 years old)

Barbecue Chicken Dinner plate

7-inch plate

  • 1/4 plate protein
    Chicken
  • 1/4 plate whole grains
    and starchy vegetables
    Sweet potatoes
  • 1/2 plate nonstarchy
    vegetables and fruits
    Okra

Nutrition Information

  • Serving: 3 ounces chicken, 1/2 cup sweet potato, 1/2 cup okra
  • Calories: 312
  • Carbohydrates: 22 g
  • Protein: 24 g
  • Total Fat: 14 g
  • Saturated Fat: 3 g
  • Sodium: 500 mg
  • Fiber: 4 g
  • Sugar: 8 g

Healthy Plate for Toddlers (12 months to 2 years old)

Barbecue Chicken Dinner plate

5-inch plate

  • 1/4 plate protein
    Chicken
  • 1/4 plate whole grains
    and starchy vegetables
    Sweet potatoes
  • 1/2 plate nonstarchy
    vegetables and fruits
    Okra

Nutrition Information

  • Serving: 1 ounce chicken, 1/4 cup sweet potato, 1/4 cup okra
  • Calories: 130
  • Carbohydrates: 10 g
  • Protein: 8 g
  • Total Fat: 6 g
  • Saturated Fat: 1 g
  • Sodium: 175 mg
  • Fiber: 2 g
  • Sugar: 3 g

Healthy Plate for Post-Bariatric Surgery Stage 8: 1 Year After Surgery and Lifelong

Barbecue Chicken Dinner plate

5-inch plate

  • 1/4 plate protein
    Chicken
  • 1/4 plate whole grains
    and starchy vegetables
    Sweet potatoes
  • 1/2 plate nonstarchy
    vegetables and fruits
    Okra

Nutrition Information

  • Serving: 3 ounces chicken, 1/4 cup sweet potato, 1/2 cup okra
  • Calories: 291
  • Carbohydrates: 22 g
  • Protein: 23 g
  • Total Fat: 14 g
  • Saturated Fat: 3 g
  • Sodium: 435 mg
  • Fiber: 3 g
  • Sugar: 9 g

For more post-bariatric surgery recipes visit the Options program website

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