smothered chicken with collard greens and sweet potatoes

DASH Diet Version – Low Sodium, High Fiber, Budget-Friendly
Servings: 4
Prep Time: 15 min | Cook Time: 40 min

Ingredients:
For the chicken:

• 4 skinless chicken thighs (bone-in or boneless)
• 1 tbsp vegetable oil
• 1 small onion, sliced
• 2 cloves garlic, minced
• 1/2 tsp paprika
• 1/2 tsp black pepper
• 1/2 tsp thyme
• 1/4 tsp salt (optional)
• 1 cup low-sodium chicken broth

For the sides:

• 1 bunch collard greens, chopped
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1 medium sweet potato, peeled and cubed
• 1/2 tsp cinnamon (optional)
• 1/4 tsp nutmeg (optional)

Instructions:
Chicken

1. Heat oil in a skillet over medium heat. Season chicken with paprika, pepper, thyme, and salt.
2. Brown chicken on both sides (about 5 minutes per side). Remove and set aside.
3. In the same pan, sauté onion and garlic until soft.
4. Return chicken to the pan, add broth, cover, and simmer for 25–30 minutes until tender.

Collard Greens:

1. In a separate pot, heat olive oil and sauté garlic.
2. Add collard greens and a splash of water. Cover and cook for 10–15 minutes until tender.

Sweet Potatoes:

1. Boil sweet potatoes in water until soft (about 15 minutes).
2. Drain and mash with cinnamon and nutmeg for flavor (no butter needed).

Serving suggestions:

• Plate chicken with a generous portion of greens and mashed sweet potatoes.
• Add a slice of whole grain cornbread (optional) for fiber.

Nutrition highlights:

• Collard greens are rich in calcium and potassium.
• Sweet potatoes provide fiber and vitamin A.
• Skinless chicken is a lean protein that fits well in the DASH diet.