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.
Ingredients
Scale
- 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
Instructions
- Rice Preparation: Combine rice with liquid and seasoning in a saucepan. Simmer until moisture is absorbed, then fluff with a fork and set aside.
- 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.
- 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.
- 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.
- Dressing Creation: Whisk together tangy, sweet, and savory liquid ingredients to craft a versatile sauce that elevates the entire dish’s flavor profile.
- 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