Roasted Chicken and Potatoes & Potassium

This is a great recipe that combines both protein and good carbs. Until recently I haven't eaten a potato in about 15 years but they have a significant amount of potassium. Potassium has many benefits but the one that I like best is balancing out sodium intake which can decrease water retention and bloating. Those are things my female clients complain about regularly and I can relate. Sodium seems to be in everything we eat these days unless you eat close to the source but without any sauces, which is boring. Even the light dressing or mayo that is used in this recipe has a lot of sodium although you can buy low-sodium salad dressing.

The maximum recommended amount of sodium intake per day is 2,500 mgs. I tracked my sodium for a week and some days it was as high as 5,000 mgs! After I saw that I was able to bring it down to close to 2,500 but it was hard. If you bring your potassium intake up, the negative affects of too much sodium are decreased. A large russet potato (3-4") has 1,500 mgs of potassium which is incredible. One potato can provide almost half of your recommended daily allowance. Everyone seems to know that bananas are a good source of potassium. Other good sources are dried apricots, avocado, tomatoes, broccoli, spinach and oranges. Those are all foods that are healthy anyway and are great to include in your diet every day.

So...here's the recipe:

6 skinless, boneless chicken breast halves
1 pound small red potatoes, cut in quarters
1/3 cup of light mayo or light salad dressing*
3 tablespoons Dijon mustard
1/2 teaspoon pepper
2 cloves garlic, crashed
Chopped fresh chives, if desired

*Italian, vinaigrette, honey mustard (you may not want to eliminate the Dijon) and even ranch are good choices. Blue cheese and French are not.

Heat over to 350 degrees. Grease a jelly roll pan, 15.5 x 10.5 x 1

Place chicken and potatoes in pan. Mix remaining ingredients except chives; brush over chicken and potatoes.

Bake uncovered 30-35 minutes or until potatoes are tender and juice of chicken is no longer pink at the center. Sprinkle with chives.

Now go eat and revel in the knowledge that you are including so many good nutrients in your diet.