This sheet pan Ethiopian chicken and potatoes dinner bakes in under 30 minutes making it a perfect easy weeknight dinner idea.

 

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Every now and then, I get stuck in a rut. A veggie rut. And I eat the same vegetable over and over until something snaps.. and the cycle is broken. But only for a while, until I get fixated on the next vegetable. I am in a veggie rut once again. And this time, the object of my affection is none other than the potato.

Now I recognise that there are far worse things in life than getting stuck in a veggie rut. So I promise not to get all melodramatic or dare to bemoan my fate. And I really do think that one could do worse than eating potato over and over….says the die-hard potato fan. And although some would disagree vehemently with me on this point, I stand by my statement. There are worse things in life than a good old sexy potato.

 

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And that’s not a typo. I mean it. The potato is one sexy vegetable. Quietly confident in all its carb-glory. The potato knows it will turn crisp on the outside and soft and fluffy on the inside once kissed by the oven. The potato knows it can inspire a yearning so strong in some, and a hatred so poignant in others. The potato knows it is.. Hot. Soft. Fluffy. Confident..the sexiest trait of all.

Yes, potato is a starchy vegetable that converts rapidly into sugar when eaten, which leads to spikes in blood sugar in diabetics and people with insulin resistance. Which could ultimately lead to obesity and other health problems. But that’s not all there is. By the same token, potatoes are a low-calorie food and a good source of several healthy vitamins and minerals needed by the body.

Dare I say that the potato is not the villain that some make it out to be. The potato never claimed to be Quinoa or Kale. So why do we even liken the potato to these or such foods? Why do we label the potato as “unhealthy” when it never deemed itself to be a health food? The potato is what it is, and it is perfect at being what it is. A starchy, high carb root vegetable with lots of vitamins B6 and C, and no other nutrients of significant value. Take it or leave it.

 

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And boy, do I love you, Potato! Because you keep it real. And you makes no excuses for being what you are.

So I’ll hang out for a bit in this potato rut. I’ll eat lots of potatoes and with any luck, I might turn out like a potato.

Down to earth. Full of carbs,.. And loving it.

Because, that’s how you do sexy…

 

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Sheet Pan Ethiopian Chicken and Potatoes
Sheet Pan Ethiopian Chicken and Potatoes
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Servings
4 people
Servings
4 people
For the Sheet Pan Dinner
Servings: people
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Instructions
  1. In a large glass bowl, combine 2 tbsp of olive oil and 3 tbsp of lemon juice squeezed from the lemons with the berbere spice, crushed garlic, ground cilantro, thyme, salt and pepper. Mix thoroughly.
  2. Pour this mixture all over the chicken. Coat all over, then cover and set aside to marinate for at least 30 minutes.
  3. Place the potatoes in a pan with enough water to cover the potatoes. Salt to taste, and bring to a boil. Reduce heat to medium and cook for a further 10 minutes. Drain and set aside.
  4. Heat a skillet, and when hot, add 1 tbsp of olive oil. Toss in the potatoes, chopped rosemary, parmesan cheese, and fry for 2 - 3 minutes just to brown and coat the potato skins. Then add the julienned carrots and broccoli and fry for 2 - 3 minutes. Remove and set aside
  5. Line your pan with parchment paper. Transfer the marinated chicken to the lined sheet. Then transfer the potatoes and vegetables to the lined sheet as well. Preheat your oven to 180 degrees (fan-assisted) or 200 degrees if not fan-assisted.
  6. Bake for 10 minutes, then baste the chicken with honey. Return to oven to and bake for a further 10 minutes.

 

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Nutrition Facts
Sheet Pan Ethiopian Chicken and Potatoes
Amount Per Serving
Calories 410 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 3g 15%
Polyunsaturated Fat 1g
Monounsaturated Fat 10g
Cholesterol 96mg 32%
Sodium 547mg 23%
Potassium 949mg 27%
Total Carbohydrates 40g 13%
Dietary Fiber 6g 24%
Sugars 5g
Protein 33g 66%
Vitamin A 137%
Vitamin C 112%
Calcium 11%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.

 


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sheet pan ethiopian chicken