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Chicken and chips done healthy!

In need of your fast food fix?

Watch this space for some healthy ways to make some of your favorites!


Chicken and chips

The average order of two pieces of chicken and french fries or chips can easily add up to 1000 calories or more and between 30 to 50 grams of fat, considering that the recommended daily caloric intake is a little under 2000 calories for a woman who is moderately active and around 150lbs/68kg and the fat intake is less than 60grams, clearly if one meal is close to half your daily caloric intake then you are well on your way to weight challenges in the future.

EwellAfrica has a nutritious and tasty alternative for the whole family! Keep the chicken, lose the fat and switch out regular potatoes for sweet potatoes. Sweet potatoes are more nutritious that plain potatoes. The orange kind found in the US is filled with antioxidants, vitamin A, has anti inflammatory properties and recent research suggests that it stimulates the production of a hormone that helps to regulate insulin, which means that it can be helpful in type 2 diabetes.
The white sweet potato, common in Africa, while it doesn’t have beta- carotene like it’s American cousin, it still packs a powerful nutritional punch, with each potato containing about 4 grams of fiber and about 2 grams of protein.

Baked chicken and sweet potato fries.

Baked chicken
Remove the skin from the cut up chicken parts.
Rub with spices to taste.
Salt and pepper
Let chicken marinate in the spices for at least 1 hour.

Bake in the oven until cooked through.

Sweet potato fries
Wash and peel potatoes (or leave the skin on for additional fiber)
Cut the potatoes into long slices like french fries.
Rub all the potatoes with about 1 – 2 teaspoons of olive oil
Salt to taste

Preheat oven to 425°.
Spread the sweet potato strips out onto the baking sheet in a single layer.
Bake for 30 minutes, turning every 10 minutes with spatula. Serve warm.

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