Harvest Bowl with Chicken (Printer-Friendly)

Vibrant grain bowl with roasted chicken, wild rice, sweet potatoes, kale, and apples in tangy balsamic dressing.

# What You'll Need:

→ Proteins

01 - 2 boneless, skinless chicken breasts (about 14 oz)
02 - 1 tablespoon olive oil
03 - 1/2 teaspoon kosher salt
04 - 1/4 teaspoon black pepper

→ Grains

05 - 1 cup uncooked wild rice
06 - 2 cups water or chicken broth

→ Vegetables & Fruit

07 - 1 large sweet potato, peeled and diced
08 - 1 tablespoon olive oil
09 - 1/2 teaspoon smoked paprika
10 - 1/2 teaspoon salt
11 - 4 cups chopped kale, stems removed
12 - 1 medium apple, cored and diced

→ Toppings

13 - 1/3 cup sliced almonds, toasted
14 - 1/2 cup crumbled goat cheese

→ Balsamic Dressing

15 - 1/4 cup balsamic vinegar
16 - 1/4 cup extra virgin olive oil
17 - 1 teaspoon Dijon mustard
18 - 1 teaspoon honey
19 - 1 small garlic clove, finely minced
20 - Salt and pepper to taste

# Method:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper. Toss diced sweet potato with 1 tablespoon olive oil, smoked paprika, and 1/2 teaspoon salt. Spread on half of the baking sheet.
02 - Rub chicken breasts with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Place on the other half of the baking sheet.
03 - Roast for 25 to 30 minutes, flipping sweet potatoes halfway through, until chicken reaches an internal temperature of 165°F and sweet potatoes are tender. Remove from oven, let chicken rest 5 minutes, then slice.
04 - Rinse wild rice under cold water. Combine rice and water or broth in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 35 to 40 minutes until tender. Drain any excess liquid.
05 - Whisk together balsamic vinegar, extra virgin olive oil, Dijon mustard, honey, minced garlic, salt, and pepper until emulsified.
06 - Place chopped kale in a mixing bowl. Drizzle with dressing and a pinch of salt. Massage with hands for 1 to 2 minutes until kale becomes tender.
07 - Divide massaged kale evenly among four bowls. Top each with wild rice, roasted sweet potatoes, sliced chicken, diced apple, toasted almonds, and crumbled goat cheese. Drizzle with remaining balsamic dressing.
08 - Serve immediately while components are warm.

# Expert Suggestions:

01 -
  • It feels fancy but comes together with one sheet pan and a pot, which means less cleanup and more time to actually enjoy dinner.
  • Every bite has a different texture, from creamy goat cheese to crunchy almonds to tender chicken, so your fork never gets bored.
  • You can prep the rice and roast the vegetables ahead, then assemble bowls in under five minutes when hunger hits hard.
  • Its one of those recipes that looks impressive enough to serve guests but easy enough to make on a Tuesday night in sweatpants.
02 -
  • Do not skip massaging the kale, raw kale in a bowl is chewy and unpleasant, but two minutes of work makes it tender and almost creamy.
  • Check your chicken with a thermometer instead of guessing, overcooked chicken turns this vibrant bowl into a dry disappointment.
  • If your sweet potatoes arent browning, spread them out more and make sure theyre not crowded, they need space to caramelize instead of steam.
03 -
  • Use a timer for the chicken so you can focus on the other components without worrying about overcooking it.
  • If your wild rice is taking forever to cook, add a little more liquid and keep simmering, some brands just need extra time and water.
  • Massage the kale right before assembling the bowls, not hours ahead, or it will wilt too much and lose its texture.
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