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Rosemary-Roasted DASH Chicken Breast with Baked Sweet Potato Wedges and Baby Spinach Salad
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Rosemary-Roasted DASH Chicken Breast with Baked Sweet Potato Wedges and Baby Spinach Salad

Hypertension (DASH) Heart healthy Lunch Dinner/Supper DASH Diet Hypertension Heart Health Heart-healthy Diet Cholesterol Management
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
30 min
Number of portions
1
Cena (Lidl)
$1.89
Cost of one portion
$1.89
Number of ingredients needed for preparation
7
Total calories
465
Calories per 1 portion
465 kcal
Amount of protein per portion
35g
Amount of fat per portion
12g
Amount of carbohydrates per portion
53g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Skinless chicken breast

Skinless chicken breast

#Gluten-free #Lactose-Free #High-protein #Low-carb #Healthy
130 Gram (130 Gram) • 174 kcal • $0.83
B: 29.3g
T: 1.7g
W: 10.4g
174 kcal
Sweet Potatoes

Sweet Potatoes

#DASH Diet #Hypertension #Heart Health #Gluten-free #Lactose-Free
180 Gram (180 Gram) • 158 kcal • $0.31
Latex-Fruit Syndrome
B: 2.9g
T: 0.2g
W: 36.2g
158 kcal
Fresh Spinach

Fresh Spinach

#Spinach #Fresh
60 Gram (60 Gram) • 16 kcal • $0.10
Oxalates Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Histamine
B: 1.7g
T: 0.2g
W: 1.8g
16 kcal
Cherry Tomatoes

Cherry Tomatoes

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
80 Gram (80 Gram) • 16 kcal • $0.20
Tomato Salicylates Histamine
B: 0.7g
T: 0.2g
W: 2.9g
16 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Tablespoon (1 Tablespoon (10 g)) • 90 kcal • $0.12
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Garlic

Garlic

#DASH Diet #Heart Health #Chickpea #Vegan #Vegetarian
1 Slice (1 Slice (4 g)) • 6 kcal • $0.08
Garlic
B: 0.3g
T: 0g
W: 1.3g
6 kcal
Fresh Rosemary

Fresh Rosemary

#DASH Diet #Hypertension #Heart Health #Gluten-free #Lactose-Free
1 Piece (1 Piece (3 g)) • 5 kcal • $0.25
Rosaceae herbs Salicylates
B: 0.1g
T: 0.2g
W: 0.6g
5 kcal

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Supermarket Chain Price Comparator

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Supermarket Chain Price Comparator — Rosemary-Roasted DASH Chicken Breast with Baked Sweet Potato Wedges and Baby Spinach Salad

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,72 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,72 €
100 kcal 0,37 €
20 g protein 0,98 €
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Aldi Cheapest
1,72 € 1,72 € 3,44 € 6,88 €
Lidl +1%
1,74 € 1,74 € 3,48 € 6,96 €
Tesco +10%
1,89 € 1,89 € 3,78 € 7,56 €
Carrefour +13%
1,95 € 1,95 € 3,90 € 7,80 €
SPAR +16%
2,00 € 2,00 € 4,00 € 8,00 €

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Recipe Summary & Culinary Insights

Rosemary-Roasted DASH Chicken Breast with Baked Sweet Potato Wedges and Baby Spinach Salad – a clinical DASH diet recipe supporting healthy blood pressure and cardiovascular protection. One serving provides 415.2 kcal, 35.1 g protein, 12.4 g fat, and 53.2 g carbohydrates (GI 37.0, GL 16.2). Prep time: 30 min.

Recipe preparation steps

1
Peel the sweet potato, cut into even wedges, toss with half of the olive oil and rosemary, and spread on a parchment-lined baking sheet.
2
Rub the chicken breast fillet with pressed garlic, rosemary, and black pepper (no salt). Place on the baking sheet next to the sweet potatoes.
3
Roast in a preheated oven at 190°C for 22–25 minutes until the sweet potatoes are tender and the chicken is cooked through.
4
Toss the baby spinach and halved cherry tomatoes with the remaining extra virgin olive oil and serve alongside the roasted chicken and sweet potato wedges.

Prepared without added table salt, this dish is naturally rich in potassium, magnesium, calcium, soluble fiber, and vascular antioxidants that support optimal blood pressure and lipid balance.

Contains allergens 18
Latex-Fruit Syndrome Oxalates Birch Pollen-Related Oral Allergy Syndrome Histamine Tomato Salicylates Olive Garlic Rosaceae herbs Latex-Fruit Syndrome Oxalates Birch Pollen-Related Oral Allergy Syndrome Histamine Tomato Salicylates Olive Garlic Rosaceae herbs

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
465 kcal
Protein
35.1g
Fat
12.4g
Carbs
53.2g
Rosemary-Roasted DASH Chicken Breast with Baked Sweet Potato Wedges and Baby Spinach Salad
Bio-Analysis Recipe

Rosemary-Roasted DASH Chicken Breast with Baked Sweet Potato Wedges and Baby Spinach Salad

465 kcal B: 35.1g T: 12.4g W: 53.2g
Glycemic Load
IG 65 ŁG 35
High
Workout Window
60-90 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 109 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 30 µU/mL 51 µU/mL 55 µU/mL 44 µU/mL 29 µU/mL 17 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 115 mg/dL 134 mg/dL 141 mg/dL 131 mg/dL 116 mg/dL 101 mg/dL 90 mg/dL 86 mg/dL 141 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 33.7) may trigger a pronounced glucose peak (~141 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
33.7 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
141
mg/dL
P+F+Fiber buffer
0.93
🛡️ Glycemic buffering in this meal
Protein (35.1 g), fat (12.4 g), and dietary fiber (1.3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 51.9 g
Simple sugars: 0.2 g Slowing fiber: 1.3 g
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