Description
Savory Roasted Sweet Potato, Chicken, Kale, and Rice Bowls blend hearty ingredients into a nourishing meal. Wholesome layers of protein, greens, and complex carbohydrates create a satisfying dinner you’ll crave again and again.
Ingredients
Scale
Proteins:
- 2 small boneless, skinless chicken breasts
Vegetables and Greens:
- 1 medium sweet potato, peeled and cubed
- 2 cups kale, stems removed and chopped
- 1 clove garlic, minced
Grains and Seasonings:
- ½ cup uncooked rice (white, brown, or jasmine)
- 1 cup water or chicken broth
- ½ teaspoon smoked paprika
- ½ teaspoon dried thyme
- 1 teaspoon garlic powder
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon honey or maple syrup
- ½ teaspoon Dijon mustard
- Salt to taste
- Pepper to taste
Instructions
- Prepare the rice by rinsing thoroughly and combining with liquid in a small saucepan. Season with a pinch of salt and cook over low heat until liquid is fully absorbed and grains are tender. Gently fluff with a fork and set aside.
- Preheat the oven to a high temperature. Cube sweet potatoes and coat generously with aromatic spices and olive oil. Arrange on a baking sheet in a single layer, ensuring maximum caramelization. Roast until edges become crisp and centers turn golden and soft.
- Season chicken breasts with herbs and spices, massaging the mixture into the meat. Sear in a hot skillet, creating a golden crust on each side. Cook until internal temperature indicates complete doneness, then allow to rest before slicing into perfect medallions.
- Create a quick kale sauté by heating olive oil and quickly blooming minced garlic. Add kale and transform it from robust leaves to tender, vibrant greens. Brighten with a splash of citrus and a whisper of salt.
- Craft a zesty dressing by whisking together tangy and sweet components. Blend olive oil, citrus juice, natural sweetener, and a touch of mustard until emulsified and smooth.
- Compose elegant bowls by layering cooked rice as a foundation. Artfully arrange roasted sweet potatoes, sliced chicken, and wilted kale. Finish with a generous drizzle of dressing, creating a harmonious and nutritious meal.
Notes
- Opt for brown rice or quinoa to boost fiber and nutrient content, creating a more wholesome base for your bowl.
- Swap chicken with tofu, tempeh, or chickpeas for a vegetarian version that maintains protein levels and delivers similar texture.
- Use pre-washed kale or massage raw kale with olive oil to reduce bitterness and improve its tenderness before sautéing.
- Experiment with different herbs like rosemary or sage instead of thyme to add unique flavor profiles to the chicken and sweet potatoes.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 2
- Calories: 460
- Sugar: 5 g
- Sodium: 400 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 17 g
- Trans Fat: 0 g
- Carbohydrates: 47 g
- Fiber: 6 g
- Protein: 28 g
- Cholesterol: 70 mg