Caribbean Baked Chicken, Sweet Potato & Spicy Mango-Avocado Salad

 So, our trip to Costa Rica is quickly approaching (T-2 weeks!)  One of the biggest things I'm excited about, naturally, is exploring Tico cuisine.    Not sure what to expect, but today I found myself day-dreaming of the sun, jungle, beaches and local cuisine.  Since I had a chicken ready to make today, I added a bit of tropical inspiration and created this lovely meal.  Delicious, healthy, and ready in 1 hour.  Enjoy!

Serves 4
1 hour, 10 min prep and cook time.

Jerk Chicken & Sweet Potato Ingredients:
1 whole chicken
2 medium sweet potatoes (cut into large pieces)
2 Tbsp jerk seasoning
1 tbsp olive oil

Directions: 

I use whole organic (local, if available) chickens whenever possible.  To me, it's the cheapest and most sustainable option.  I save the bones and organs to make soup/stock with later. 

Preheat your oven to 375. Cut the chicken into 6 pieces.  Season well on all sides with jerk.  I made my own a few months ago.  Buy it at the store or go ahead and make your own:

Jerk Rub:

2  tablespoons  sugar
4-1/2  teaspoons  onion powder
4-1/2  teaspoons  dried thyme, crushed
1  tablespoon  ground allspice
1  tablespoon  ground black pepper
1-1/2  to 3 teaspoons  ground red pepper
1-1/2  teaspoons  salt
3/4  teaspoon  ground nutmeg
1/4  teaspoon  ground cloves

Place your chicken pieces in a 9"x13" pyrex pan and pop into the oven for 15 minutes.  Now, cut up sweet potatoes into large chunks.  Toss with salt, pepper and a drizzle of extra virgin olive oil.  After 15 min, take the chicken out of the oven and arrange the sweet potatoes around the chicken...



Bake for an additional 45 minutes. Your chicken will come out crispy on the outside, tender on the inside and potatoes should be nice and soft.   While your chicken is baking, you'll have ample time to make the salad and clean up!


Spicy Mango-Avocado Salad ingredients:
2 large handfuls (3 cups) fresh baby spinach
1 avocado, cut into matchstick pieces
1 green (not ripe) mango, cut into matchstick pieces
1/2 onion, sliced thinly
2 tbsp Cilantro, finely diced
1 small jalapeno, thinly sliced into long strips

Habenero-Honey-Lime Vinaigrette ingredients:
1/2 habenero, finely diced
Juice of 1/2 large lime
1 tbsp honey or agave
1 tbsp extra virgin olive oil

Salt & pepper (a few dashes each)

For this recipe, it's very important you use a green mango.  Make sure it's still very firm.  Prep all ingredients.  Toss your salad ingredients in a large bowl.   In a bowl or a cup, whisk together your salad dressing ingredients.  Gently toss to coat. Enjoy!

Nutrition Info (for 1/2c potatoes, 1 chicken breast, 1/4 salad recipe):
453 calories
42 g carb
14 g fat
43 g protein