Pin It Embrace the vibrant flavors of autumn with this nourishing Harvest Bowl. This hearty dish brings together tender roasted chicken, sweet potatoes, and nutty wild rice on a bed of massaged kale. Topped with crisp apples, creamy goat cheese, and crunchy almonds, it is finished with a tangy homemade balsamic dressing for a meal that is as satisfying as it is beautiful.
Pin It This bowl is a celebration of wholesome ingredients. By roasting the chicken and sweet potatoes together on one sheet pan, you save time and ensure every bite is infused with the warmth of smoked paprika. The addition of fresh apple and a rich balsamic glaze makes this recipe a true standout for any healthy lunch or dinner rotation.
Ingredients
- Proteins: 2 boneless, skinless chicken breasts (about 400 g), 1 tbsp olive oil, 1/2 tsp kosher salt, 1/4 tsp black pepper
- Grains: 1 cup uncooked wild rice, 2 cups water or chicken broth
- Vegetables & Fruit: 1 large sweet potato (peeled and diced), 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/2 tsp salt, 4 cups chopped kale (stems removed), 1 medium apple (cored and diced, Honeycrisp or Fuji recommended)
- Toppings: 1/3 cup sliced almonds (toasted if desired), 1/2 cup crumbled goat cheese
- Balsamic Dressing: 1/4 cup balsamic vinegar, 1/4 cup extra virgin olive oil, 1 tsp Dijon mustard, 1 tsp honey, 1 small garlic clove (finely minced), salt and pepper to taste
Instructions
- Step 1
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Step 2
- Toss the diced sweet potato with 1 tbsp olive oil, smoked paprika, and 1/2 tsp salt. Spread on half of the baking sheet.
- Step 3
- Rub chicken breasts with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Place on the other half of the baking sheet.
- Step 4
- Roast for 25-30 minutes, flipping sweet potatoes halfway through, until chicken is cooked through (internal temp 165°F/74°C) and sweet potatoes are tender. Let chicken rest 5 minutes, then slice.
- Step 5
- Meanwhile, cook wild rice: 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.
- Step 6
- Prepare the balsamic dressing: Whisk together balsamic vinegar, olive oil, Dijon mustard, honey, garlic, salt, and pepper until emulsified.
- Step 7
- Massage chopped kale with a drizzle of dressing and a pinch of salt for 1-2 minutes until tender.
- Step 8
- To assemble each bowl: 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.
- Step 9
- Serve immediately.
Zusatztipps für die Zubereitung
Don't skip massaging the kale; this step helps break down the leaves, making them much more palatable and tender. When roasting, ensure the chicken reaches an internal temperature of 165°F (74°C) to ensure it is fully cooked yet remains juicy.
Varianten und Anpassungen
For a vegetarian version, simply omit the chicken and add roasted chickpeas or marinated tofu for protein. You can also swap the almonds for walnuts or pecans, and for even more depth, try adding roasted brussels sprouts or red onions to the mix.
Serviervorschläge
Serve these bowls immediately while the chicken and sweet potatoes are still warm. To elevate the meal, pair it with a light, crisp white wine such as a Sauvignon Blanc.
Pin It This Harvest Bowl is a wonderful way to enjoy fresh, seasonal produce in a single dish. Whether you are serving it for a weekday lunch or a special dinner, its combination of flavors and textures is sure to impress.
Questions & Answers
- → Can I make this harvest bowl ahead of time?
Absolutely. The roasted chicken, sweet potatoes, and wild rice keep well in the refrigerator for 4-5 days. Store components separately in airtight containers and assemble bowls when ready to serve. Add dressing just before eating to keep everything fresh.
- → What can I substitute for wild rice?
Brown rice, quinoa, or farro work beautifully as alternatives. Cook according to package instructions since cooking times vary slightly. For a grain-free option, try cauliflower rice or additional roasted vegetables.
- → How do I properly massage kale?
Place chopped kale in a bowl, drizzle with a small amount of olive oil or dressing, and sprinkle with a pinch of salt. Use your hands to gently rub and squeeze the leaves for 1-2 minutes until they darken in color and become tender. This breaks down tough fibers and makes the kale more enjoyable to eat raw.
- → Can I use a different protein?
Yes. Roasted chickpeas, marinated tofu, or grilled shrimp make excellent vegetarian or seafood alternatives. Adjust cooking times accordingly—chickpeas need about 25 minutes at 400°F, while shrimp cooks in just 6-8 minutes.
- → What's the best apple variety for this bowl?
Honeycrisp and Fuji apples offer ideal sweetness and crunch that complements the savory elements. Granny Smith works well if you prefer more tartness. Dice the apple just before serving to prevent browning.
- → Is this bowl freezer-friendly?
Some components freeze better than others. Roasted chicken, sweet potatoes, and wild rice freeze well for up to 3 months. However, kale, fresh apples, and goat cheese are best enjoyed fresh. Assemble bowls with frozen ingredients that have been thawed, then add fresh elements just before serving.