Low-Calorie Chicken and Kumara Sheet-Pan Dinner
Kumara roasts to a natural caramelised sweetness with almost no added fat, lean chicken breast keeps protein high without extra calories, and staggering the roasting times on one pan means the dense kumara finishes tender at the same moment the chicken and broccoli are done, all with minimal oil and no sauce needed.
- Prep
- 15 min
- Cook
- 30 min
- Total
- 45 min
- Servings
- 4
Ingredients
- 4 breasts (about 150g each) boneless, skinless chicken breasts
- 1 lb kumara (orange sweet potato), peeled and cut into wedges
- 1 head (about 300g) broccoli, cut into large florets
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 tsp smoked paprika
- 1 medium lemon
- 1/2 tsp salt and black pepper
Nutrition per serving
- Calories
- 439
- Protein
- 51g
- Carbs
- 30g
- Fat
- 13g
Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.
Need different units or a different yield? Try our Conversion Calculator →
Instructions
- 1Preheat the oven to 220°C (425°F) and line a large sheet pan with foil or parchment for easy cleanup.
- 2Peel the kumara and cut into wedges about 1 inch thick at the widest point. Toss with half the olive oil, half the smoked paprika, and a pinch of salt and pepper. Spread the wedges over one side of the sheet pan.
- 3Roast the kumara alone for 10 minutes to give it a head start, since it takes longer to cook through than the chicken or broccoli.
- 4While the kumara roasts, toss the broccoli florets with the remaining olive oil, the garlic, and a pinch of salt and pepper.
- 5Pat the chicken breasts dry with paper towels and season both sides with the remaining smoked paprika, salt, and pepper.
- 6Remove the pan from the oven, push the kumara to one side, and add the chicken breasts and broccoli in a single layer on the rest of the pan.
- 7Return to the oven and roast for another 18-20 minutes, until an instant-read thermometer inserted into the thickest part of the chicken reads 74°C (165°F) and the kumara is fork-tender.USDA safe minimum for poultry: 165°F (74°C)
- 8Squeeze the lemon over everything on the pan and let it rest for 5 minutes before slicing the chicken and serving.
Tips & variations
- Cut all the kumara wedges roughly the same size; uneven pieces cook at different rates and some will still be firm when the rest are done.
- Swap the chicken breast for skinless chicken thighs if preferred, they stay juicier but add roughly 60-70 extra calories per serving.
- Frozen broccoli florets work in a pinch; pat them dry first so they roast instead of steam.
- A pinch of chili flakes or a squeeze of extra lemon at the end adds flavour without adding calories.
Storage & reheating
Cool completely and store in an airtight container in the fridge for up to 3 days. Reheat in a hot oven or air fryer at 200°C (400°F) for 8-10 minutes to keep the kumara and broccoli from turning soggy; microwaving works but softens both.
Tips from the Tulo kitchen
- Leaving a little space between the chicken pieces and vegetables on the pan helps everything brown instead of steam.
- If the kumara skins are thin and unblemished, scrubbing and leaving the skin on adds fibre and saves peeling time.
FAQ
How many calories is this per serving?
With four servings, each portion works out to roughly 420-450 calories, depending on the exact size of the chicken breasts and how much oil is used.
Can I use regular potato instead of kumara?
Yes, though kumara has more natural sweetness and slightly more carbohydrate per gram than white potato, so swapping in regular potato will lower the carb count slightly.
Why roast the kumara before adding the chicken?
Kumara wedges take about 25-30 minutes total to become tender, while chicken breast and broccoli only need 18-20 minutes, so starting the kumara alone keeps everything finishing together.
Is this recipe gluten-free?
Yes, as written every ingredient is naturally gluten-free; just check that the smoked paprika you use hasn't been blended with any anti-caking agents containing gluten, which is rare but worth a quick label check.
