Baked Chicken Thighs with Steamed Kale and Sweet Potato Mash

Ingredients

• Chicken thighs (skinless) 5 oz
• Kale 1 cup
• Sweet potato 1 medium
• Olive oil 1 tsp

Method

1. Preheat Oven and Prepare Chicken. Preheat your oven to 400°F (200°C). Pat the skinless chicken thighs dry with paper towels to remove excess moisture. This helps them bake evenly and develop a nice texture. Lightly brush or rub the chicken thighs with half of the olive oil (about 1/2 tsp). Season with a pinch of salt and pepper if desired.
   Tip: Drying the chicken helps it brown better in the oven.
2. Bake Chicken Thighs. Place the chicken thighs on a baking sheet lined with parchment paper or a lightly greased baking dish. Bake in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (74°C) when checked with a meat thermometer. The chicken should be cooked through and juices run clear.
   Tip: Use a meat thermometer to ensure perfectly cooked chicken without drying it out.
3. Prepare Sweet Potato for Mashing. While the chicken bakes, wash and peel the sweet potato. Cut it into small, evenly sized cubes (about 1-inch pieces) so they cook quickly and evenly.
   Tip: Cutting into small pieces reduces cooking time and helps create a smooth mash.
4. Cook Sweet Potato. Place the cubed sweet potato in a pot and cover with cold water. Bring to a boil over high heat, then reduce to medium and simmer for about 15 minutes, or until the sweet potato pieces are tender when pierced with a fork.
   Tip: Start with cold water to ensure even cooking.
5. Steam the Kale. While the sweet potato cooks, rinse the kale thoroughly to remove any dirt. Remove the tough stems and chop the leaves into bite-sized pieces. Place the kale in a steamer basket over boiling water, cover, and steam for 5-7 minutes until tender but still bright green.
   Tip: Do not overcook kale; it should remain vibrant and slightly crisp.
6. Mash Sweet Potato. Drain the cooked sweet potato and return it to the pot or a bowl. Add the remaining 1/2 tsp olive oil and mash with a fork or potato masher until smooth and creamy. You can add a pinch of salt if desired.
   Tip: For extra creaminess, you can add a splash of warm water or low-fat milk, but keep in mind this will slightly alter nutrition.
7. Plate and Serve. Arrange the baked chicken thighs on a plate alongside the steamed kale and sweet potato mash. Serve immediately while warm.
   Tip: Garnish with a lemon wedge or fresh herbs like parsley for extra flavor if you like.

Pro tips

• Pat chicken dry before baking to get better texture and flavor.
• Cut sweet potatoes into small cubes for faster cooking and easier mashing.