Rustic Sweet Potato, Chicken, Kale & Rice Bowls for Two Recipe

Sweet potatoes roasted with a delightful garlic herb blend create an irresistible base for these chicken and kale rice bowls.

Packed with vibrant colors and robust flavors, the recipe delivers a nutritious meal that satisfies hunger and delights taste buds.

Rich, tender chicken mingles perfectly with crisp kale and fluffy rice.

Each bite offers a harmonious blend of textures and seasonings that transform simple ingredients into something extraordinary.

Chopped herbs and a zesty dressing add brightness to the bowl’s earthy foundation.

The combination of ingredients promises a wholesome dinner that energizes and comforts.

Prepare to savor every delicious spoonful of this nourishing culinary adventure.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Calories: 570 kcal

Servings: 2

Ingredients In Roasted Sweet Potato Chicken Kale And Rice Bowls For Two

• Rice: Provides hearty foundation for the bowl, choose long-grain varieties for best texture.
• Chicken Broth: Enhances rice flavor and adds subtle depth during cooking.

• Sweet Potatoes: Adds natural sweetness and vibrant color, select firm potatoes with smooth skin.
• Olive Oil: Helps create crispy caramelized exterior for sweet potatoes.
• Smoked Paprika: Delivers rich, smoky undertone to enhance roasted vegetables.
• Garlic Powder: Introduces subtle aromatic warmth to the roasted components.
• Salt and Pepper: Fundamental seasonings to balance and elevate vegetable flavors.

• Chicken Breasts: Lean protein source, choose fresh, high-quality cuts for tenderness.
• Thyme: Provides herbaceous, earthy notes that complement chicken.
• Kale: Nutrient-dense leafy green with robust texture, select crisp, dark leaves.
• Lemon Juice: Brightens kale's flavor and adds tangy freshness.

• Olive Oil: Creates smooth, rich base for the dressing.
• Honey or Maple Syrup: Introduces natural sweetness and balances acidity.
• Dijon Mustard: Adds complex, tangy depth to the dressing.
• Salt and Pepper: Fine-tune dressing's overall flavor profile.

Kitchen Essentials For Roasted Sweet Potato Chicken Kale And Rice Bowls For Two

• Baking Sheet: Essential for roasting sweet potatoes evenly and creating caramelized edges.
• Small Saucepan: Perfect for cooking rice with precise liquid measurement.
• Skillet: Needed for cooking chicken and sauteing kale with great heat control.
• Small Bowl: Ideal for whisking together the delicious dressing.
• Cutting Board: Use for chopping vegetables and slicing cooked chicken.
• Chef's Knife: Sharp tool for precise cutting of ingredients.
• Measuring Spoons: Helpful for accurate seasoning and dressing preparation.
• Fork: Useful for fluffing rice after cooking.
• Whisk: Great for blending dressing ingredients smoothly.

Steps To Make Roasted Sweet Potato Chicken Kale And Rice Bowls For Two

• Fire Up the Oven

Crank the oven to a toasty 425F and get ready for a flavor explosion.

• Prep Sweet Potato Magic

Toss sweet potato cubes with olive oil and spices until they’re perfectly coated. Spread them on a baking sheet and let them transform into caramelized golden nuggets for 20-25 minutes.

• Chicken Champion

Season chicken breasts with herbs and spices. Sizzle them in a hot skillet until they’re cooked through and juicy. Let them rest before slicing into beautiful strips.

• Massage the Kale

Warm some olive oil and quickly dance garlic around the pan. Toss in kale and let it wilt into tender greens. A splash of lemon juice adds bright magic.

• Whip Up Liquid Gold Dressing

Blend olive oil, lemon juice, honey, Dijon mustard, and a pinch of seasonings into a zesty drizzle that’ll make taste buds sing.

• Create Your Flavor Paradise

Layer rice in bowls, crown with roasted sweet potatoes, sliced chicken, and sauteed kale. Shower with your homemade dressing and dive in while everything’s hot and vibrant.

Helpful Tips To Enhance Roasted Sweet Potato Chicken Kale And Rice Bowls For Two

• Meal Prep Magic: Prepare rice, roasted sweet potatoes, and chicken in advance for quick weeknight dinners.
• Protein Power Swap: Replace chicken with tofu, tempeh, or black beans for vegetarian/vegan options that pack the same nutritional punch.
• Spice It Up: Experiment with different herbs and spices like cumin, za'atar, or red pepper flakes to transform the flavor profile and keep things exciting.
• Gluten-Free Friendly: Ensure all ingredients are certified gluten-free, particularly checking the Dijon mustard and any pre-mixed spice blends to accommodate gluten-sensitive diets.
• Low-Carb Alternative: Substitute cauliflower rice for traditional rice, dramatically reducing carbohydrate content while maintaining the bowl's delicious complexity.

How To Serve Roasted Sweet Potato Chicken Kale And Rice Bowls For Two

• Flavor Fusion Feast: Layer the ingredients to create a vibrant color palette that looks as amazing as it tastes.
• Fresh Herb Sprinkle: Garnish with chopped fresh parsley, cilantro, or green onions to add a bright, zesty finish and extra nutrition.
• Crunch Factor Boost: Sprinkle toasted pumpkin seeds or sliced almonds on top for a delightful textural contrast and nutty flavor enhancement.
• Quick Meal Prep Hack: Prepare extra chicken and sweet potatoes to use in salads, wraps, or grain bowls throughout the week, saving time and adding variety to your meals.

Smart Storage Tips For Roasted Sweet Potato Chicken Kale And Rice Bowls For Two

• Smart Storage Solutions
• Refrigerator Friendly: Store individual components separately in airtight containers for up to 4 days. Keep chicken, sweet potatoes, rice, and kale in different sections to maintain texture and freshness.
• Quick Reheat Strategy: Warm rice and chicken in microwave using medium power, add sweet potatoes last to prevent overcooking. Drizzle fresh dressing after reheating to restore flavor.
• Batch Preparation Hack: Double the recipe ingredients for easy meal prepping. Prepare extra portions during weekend cooking sessions to have quick weeknight meals ready.
• Freezer-Smart Approach: Freeze chicken and sweet potatoes in sealed containers for up to 2 months. Avoid freezing dressed salad or kale, as they'll lose crispness and become soggy when thawed.

Hearty Roasted Sweet Potato, Chicken, Kale, And Rice Bowls For Two Recipe

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4.6 from 37 reviews

• Total Time: 40 minutes
• Yield: 3 1x

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Description

Savory chicken and roasted sweet potato bowls blend wholesome ingredients from Mediterranean culinary traditions. Hearty grains, tender proteins, and crisp greens combine for a nourishing meal you’ll crave again and again.

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Ingredients

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• 2 small boneless, skinless chicken breasts
• 1 medium sweet potato, peeled and cubed
• 2 cups kale, stems removed and chopped
• ½ cup uncooked rice (white, brown, or jasmine)
• 1 cup water or chicken broth
• 3 tbsps olive oil (1 tbsp for sweet potato, 1 tbsp for chicken, 1 tbsp for kale)
• 2 tbsps olive oil for dressing
• 2 tbsps lemon juice (1 tbsp for kale, 1 tbsp for dressing)
• 1 clove garlic, minced
• 1 tsp honey or maple syrup
• ½ tsp smoked paprika
• ½ tsp dried thyme
• 1 tsp garlic powder (½ tsp for chicken, ½ tsp for seasonings)
• ½ tsp Dijon mustard
• Salt to taste
• Pepper to taste

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Instructions

1. Rice Preparation: Combine rice with liquid and seasoning in a saucepan. Simmer until moisture is absorbed, then fluff with a fork and set aside.
2. Sweet Potato Roasting: Preheat oven to 425°F. Toss sweet potato cubes with spices and oil, spreading on a baking sheet. Roast until edges crisp and centers become tender, approximately 20-25 minutes.
3. Chicken Cooking: Season chicken breasts with herb-infused oil and spice blend. Sear in a hot skillet until golden and cooked through, ensuring internal temperature reaches 165°F. Rest briefly, then slice into elegant strips.
4. Kale Transformation: Sauté minced garlic in oil, quickly introduce kale, wilting rapidly while maintaining vibrant color. Enhance with citrus and subtle seasoning for a bright, nutritious side.
5. Dressing Creation: Whisk together tangy, sweet, and savory liquid ingredients to craft a versatile sauce that elevates the entire dish’s flavor profile.
6. Bowl Assembly: Layer rice as the foundation, artfully arrange roasted sweet potatoes and sliced chicken. Top with sautéed kale and generously drizzle dressing to create a harmonious, visually appealing meal.

Notes

• Potato Prep Pro: Cut sweet potatoes into uniform cubes for even roasting, preventing burnt edges and undercooked centers.
• Chicken Confidence: Use meat thermometer to ensure chicken reaches 165°F internally, guaranteeing perfect doneness without drying out.
• Kale Care Technique: Remove tough stems before sautéing to enhance tenderness and prevent stringy texture in final dish.
• Flavor Layering Strategy: Season each component separately to build complex, harmonious taste profile instead of relying on final dressing alone.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Lunch, Dinner
• Method: Roasting
• Cuisine: American

Nutrition

• Serving Size: 3
• Calories: 450
• Sugar: 7 g
• Sodium: 250 mg
• Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Trans Fat: 0 g
• Carbohydrates: 45 g
• Fiber: 6 g
• Protein: 30 g
• Cholesterol: 70 mg