Ingredients

Chicken

• 5.5 lb boneless skinless chicken thighs
• 3 cups plain nonfat Greek yogurt
• 12 cloves garlic, grated
• Juice + zest of 3 lemons
• 3 tbsp olive oil
• 2 tbsp salt
• 1 tbsp black pepper
• 1 tbsp paprika
• 1 tbsp cumin
• 1½ tsp cayenne (optional)
• Spray oil, for the skillet

Sweet Potato

• 5.5 lb sweet potatoes, cut into ~20g hunks
• Spray oil
• Season salt, to taste

Veg

• 2 lb onion, chopped
• 2 lb carrots, chopped
• 6 oz jalapeño, sliced
• Spray oil
• Season salt, to taste

Instructions

1. Marinate the chicken. Whisk together the yogurt, garlic, lemon juice and zest, olive oil, salt, pepper, paprika, cumin, and cayenne. Coat the thighs thoroughly. Cover and refrigerate 2–24 hours.
2. Roast the sweet potatoes. Preheat oven to 425°F. Cut sweet potatoes into roughly 20g hunks, spread on sheet pans in a single layer, hit with spray oil and season salt. Roast 30–35 minutes, flipping once, until edges caramelize and centers are tender.
3. Roast the veg. On separate sheet pans, spread the onion, carrot, and jalapeño. Spray oil and season salt. Roast at 425°F for 30–35 minutes, stirring once, until softened and browned at the edges. This cooks down hard — expect roughly 60% yield.
4. Cook the chicken. Wipe excess marinade off each thigh so it chars instead of steams. Heat a skillet over medium-high with spray oil. Cook in batches without crowding, about 5–6 minutes per side, until 165°F internal. Rest, then slice or leave whole.
5. Store as components. Cool everything, then store the chicken, sweet potato, and veg in three separate containers. Keeps 4–5 days.
6. Build a plate. 175g chicken + 200g sweet potato + 150g veg. Add fat at assembly if you want it — avocado, tahini, olive oil, or a yogurt sauce.

Macros

Per Serving

610 calories, 48g protein, 20g fat, 60g carbs, 7g fiber, 16g sugar

Per Ingredient (Per Serving)

• Marinated chicken thigh, 175g cooked — 340 cal · 43p · 17f · 3c · 0 fiber
• Roasted sweet potato, 200g — 180 cal · 3p · 0f · 42c · 6 fiber
• Roasted veg, 150g — 90 cal · 2p · 3f · 15c · 4 fiber

Total — 610 cal · 48p · 20f · 60c · 10 fiber