Harvest Bowl with Chicken (Printable)

Nourishing bowl with roasted chicken, wild rice, sweet potatoes, kale, apples, and goat cheese.

# Components:

→ Proteins

01 - 2 boneless, skinless chicken breasts (approximately 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 (Honeycrisp or Fuji recommended)

→ Toppings

13 - 1/3 cup sliced almonds, toasted optional
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

# Directions:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper.
02 - Toss the diced sweet potato with 1 tablespoon olive oil, smoked paprika, and 1/2 teaspoon salt. Spread on half of the baking sheet.
03 - 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.
04 - Roast for 25-30 minutes, flipping sweet potatoes halfway through, until chicken reaches internal temperature of 165°F and sweet potatoes are tender. Let chicken rest 5 minutes, then slice.
05 - Rinse 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 35-40 minutes or until tender. Drain any excess liquid.
06 - Whisk together balsamic vinegar, olive oil, Dijon mustard, honey, garlic, salt, and pepper until emulsified.
07 - Massage chopped kale with a drizzle of dressing and a pinch of salt for 1-2 minutes until tender.
08 - Start with a bed of massaged kale. Top with wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle with balsamic dressing.
09 - Serve immediately.

# Expert Advice:

01 -
  • Everything roasts together on one sheet, so cleanup is practically done before you sit down to eat.
  • The mix of textures keeps every bite interesting, from creamy goat cheese to crunchy almonds and tender chicken.
  • It holds up beautifully in the fridge, so you can pack it for lunch the next day without it getting soggy.
  • You can swap nearly any ingredient based on what you have, and it still tastes vibrant and satisfying.
02 -
  • Don't skip massaging the kale, it transforms the texture from tough and bitter to tender and mild.
  • If you roast the sweet potatoes too close together, they steam instead of caramelize, so spread them out.
  • Let the chicken rest before slicing or all the juices run out onto the board instead of staying inside.
  • Toast the almonds in a dry skillet for a few minutes if you want deeper flavor and extra crunch.
03 -
  • Use chicken broth instead of water to cook the wild rice, it adds a subtle savory depth that makes the whole bowl taste richer.
  • If your kale is extra tough, let it sit with the dressing for five minutes after massaging, it'll soften even more.
  • Taste your dressing before you drizzle it, every bottle of balsamic vinegar tastes a little different, so adjust the honey or mustard to balance it out.
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