This recipe combines simple cooking with science-backed nutrition, offering a flavorful meal designed to support both metabolic function and sleep quality. It’s a sheet-pan chicken dish featuring chicken thighs, sweet potatoes, and chickpeas, marinated in a yogurt-based turmeric blend.
Why This Matters
The modern diet often lacks key nutrients that contribute to restful sleep and efficient metabolism. Combining ingredients like turmeric (known for its anti-inflammatory properties), lean protein, and complex carbohydrates can help regulate blood sugar, reduce inflammation, and promote the production of sleep-regulating hormones like melatonin. This approach moves beyond basic cooking to offer a practical way to improve overall health.
Ingredients & Preparation
The recipe serves 4 to 6 people and requires minimal effort. Here’s a breakdown:
- Protein: 6 boneless, skinless chicken thighs (around 1¼ pounds)
- Carbohydrates: 1 medium sweet potato, cut into ½-inch chunks; 1 (15-ounce) can of chickpeas, rinsed.
- Flavor & Nutrition: ½ cup grass-fed Greek yogurt, juice of 1 lemon, ½ teaspoon each of turmeric, cumin, paprika, and garlic powder.
- Finishing Touches: 2 tablespoons olive oil, ¼ red onion (thinly sliced), ¼ cup fresh cilantro.
Instructions:
- Marinate: Whisk yogurt, lemon juice, spices, salt, and pepper in a bowl. Toss with chicken, cover, and let sit for at least 10 minutes.
- Roast: Toss sweet potatoes and chickpeas with olive oil, salt, and pepper. Spread on a parchment-lined baking sheet, top with marinated chicken. Bake at 425°F for 35-40 minutes, until chicken is cooked through.
- Garnish: Toss red onion with remaining lemon juice, season with salt and pepper. Sprinkle over the chicken with fresh cilantro before serving.
Nutritional Value
Each serving (based on 6) contains approximately 440 calories, 32 grams of protein, 28 grams of carbohydrates, and 24 grams of fat. Note: these are estimates.
“Combining ingredients like turmeric and lean protein can help regulate blood sugar and promote sleep-regulating hormones.”
This recipe offers a tangible way to integrate health-conscious choices into everyday cooking. By prioritizing nutrient-rich ingredients, it provides a simple yet effective method for optimizing metabolic health and improving sleep quality.
