Eat your way to healthy skin – Chicken and Sweet Potato Stew!

If you follow our blog, then you know your skin health depends as much on what you eat as it does on the products you use. You can eat your way to healthy skin with a well-rounded diet of healthy fats, sufficient protein, lots of fruits and veggies and a few power foods!

For this week’s featured recipe, we are going back to one of our favorites from Good Housekeeping (January 1999) – Chicken and Sweet Potato Stew.

Prep: 20 minutes
Cook: 45 minutes
Makes 4 servings

Ingredients:

  • 4 medium chicken thighs (about 1 ½ pounds with bones) skin removed
  • 1 teaspoon ground cumin
  • ¼ teaspoon ground cinnamon
  • 1 tablespoon olive oil
  • 3 medium sweet potatoes (about 1 ½ pounds) peeled and cut into ½ inch chunks
  • 1 medium onion sliced
  • 1 can (28 ounces) whole tomatoes in juice
  • 3 tablespoons natural peanut butter
  • ½ teaspoon salt
  • ¼ teaspoon crushed red pepper
  • 2 garlic cloves, peeled
  • ¼ cup packed fresh cilantro leaves plus 2 tablespoons chopped cilantro leaves

vegetable market

Instructions:

  • Rub chicken thighs with cumin and cinnamon; set aside. In non-stick 12 inch skillet, heat oil over medium heat. Add sweet potatoes and onion, and cook until onion is tender, 12 to 15 minutes, stirring occasionally. Transfer sweet-potato mixture to plate.
  • Increase heat to medium-high. Add seasoned chicken and cook 5 minutes or until chicken is lightly browned on both sides. Meanwhile, drain tomatoes, reserving juice. Coarsely chop tomatoes and set aside. In blender at high speed or in food processor with knife blade attached, blend tomato juice, peanut butter, salt, crushed red pepper, garlic, and ¼ cup cilantro leaves until smooth
  • Add sweet-potato mixture, peanut-butter sauce and chopped tomatoes to skillet with chicken; heat to boiling over high heat. Reduce heat to low; cover and simmer 25 minutes or until juices run clear when chicken is pierced with tip of knife. To serve, sprinkle with chopped cilantro. Works well over brown rice.

onions

If you’re vegetarian, try this newer recipe that has chickpeas instead of chicken. It has similar seasoning and flavor.
Here is how the key foods in this recipe help support skin health:

Sweet Potato
Sweet potatoes are loaded with beta-carotene, which produces vitamin A in our bodies. Vitamin A is a nutrient that helps to continually generate new, healthy skin cells.

Cumin
Cumin contains the antioxidant Vitamin E. Vitamin E combats the free radicals that attack the skin and result in signs of premature aging like wrinkles, age spots, and sagging skin.

Peanut Butter
Peanuts have been found to contain resveratrol, the same phytochemical found in red wine and grapes. Resveratrol is a polyphenol that is thought to have antioxidant properties that protects the body against all kinds of damage. Resveratrol may also help protect the lining of blood vessels in your heart and improve circulation. Better circulation brings more oxygen to skin cells, which can make skin look healthier.

Tomato
Tomatoes are high in lycopene, a powerful antioxidant that may help protect cells from damage. Lycopene has been linked to preventing loss of skin collagen, which prevents sagging, as well as leading to fewer fine lines and furrows.

Onions
Onions are rich in quercetin, an antioxidant that protects against wrinkles. It may also help protect skin against UV damage.

Remember, following a healthy, balanced diet will help your overall health as well as your skin health. So begin making changes to your diet today!
Let us know what you think of this recipe and please share your own with us!

Check back in 2 weeks for more food ideas and remember – tracking your progress and getting personalized tips is easy with OKU, the first iPhone enabled skin coach. Learn more at getoku.com!

Eat your way to healthy skin – Chicken and Sweet Potato Stew!

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Eat your way to healthy skin – Chicken and Sweet Potato Stew!

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