Cast Iron Skillet Recipe: Chicken, Sweet Potatoes, and Brussel Sprouts
This AIP healthy one skillet meal has a balance of protein, carbs, and healthy fats. The bone in chicken thigh offers a great source of protein and fats, and the sweet potatoes and brussel sprouts are a great source of carbs. This is one of my favorite meals because It only takes 6 minutes of prep time, uses one skillet, and is inexpensive to make. There really is no losing with this healthy cast iron skillet recipe!
Ingredients
- 1 Chicken thigh and drumstick with bone in
- 1 lbs Orange sweet potato 2 medium potatoes
- ⅓ lbs Brussel sprouts
- 1 ¼ Teaspoon Salt
- 1 ¼ Teaspoon Garlic
- 1 Teaspoon Pepper
- ½ Teaspoon Rosemary
- 1 ½ Tablespoon Olive oil
Instructions
- First start by preheating the oven to 425 degrees Fahrenheit
- Next, cut your vegetables. Cut the sweet potatoes like fries in long thin strips. Cut each brussel sprout in half.
- In a large 12 inch skillet or pan, place your chicken sweet potatoes and brussel sprouts.
- Use 1 tablespoon of olive oil on the sweet potatoes and ½ tablespoon olive oil on the brussel sprouts. If your chicken is skinless, rub some oil on it as well.
- Next season the meat and vegetables. Put the rosemary, ½ teaspoon salt, ½ teaspoon pepper, and ½ teaspoon of garlic on the chicken.
- Season the sweet potatoes with ½ teaspoon of garlic, ½ teaspoon salt, and ½ teaspoon pepper.
- For the brussel sprouts, season them with ¼ teaspoon salt and ¼ teaspoon garlic.
- Toss the veggies so they get coated in the oil and spices and place them in the oven.
- At about 20 minutes check the skillet. Pull it out of the oven and stir the vegetables so they do not stick to the bottom of the pan. Put it back in the oven and cook for another 15-20 minutes.
- The meal will be done when the veggies are tender and when the chicken is cut and only clear juice comes out. Check at the meatiest part of the chicken, in the middle of the thigh.
- This one skillet meal serves 2 people! Serve immediately or you can save this for later in an airtight container in the refrigerator for up to a week.
Notes
The key to a perfectly baked one skillet meal is how thick you cut your veggies. Because the potatoes and brussel sprouts cook at different rates you want to cut your brussel sprouts thick and your sweet potatoes thinner. I cut my brussel sprouts just in half for this recipe. It's important that you don’t cut the brussel sprouts thin or they may become mushy while they are roasting.
I like using chicken legs and thighs in this recipe because they are fattier and cook better in the oven. The main danger of baking chicken is that it can dry out. Whatever cut of meat you decide to use, I recommend using one that still has the skin on it so the fat will keep the meat juicy. If you use a cut of chicken that is boneless and skinless you may need to remove it from the oven before the veggies are done. At the 20 minute mark check your chicken.
Avoid using frozen chicken! The frozen chicken will cook, but it adds 15-20 minutes to the cook time and the chicken will cook longer than the veggies. For this one skillet meal to be hassle free, make sure that your chicken is already thawed before you bake it.