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

Crafting a wholesome roasted sweet potato, chicken, kale, and rice bowl can transform an ordinary weeknight dinner into a vibrant culinary adventure.

Nutritious ingredients dance together, creating a symphony of flavors that’ll make you smile.

Bold spices whisper tales of comfort and nourishment through each carefully layered component.

Seasonal produce meets lean protein in this simple yet elegant dish.

Weeknight meals demand creativity, and this bowl answers that call with remarkable ease.

Minimal prep time yields maximum satisfaction, promising a delightful dining experience you’ll want to savor again and again.

Grab your skillet and let deliciousness unfold!

Roasted Sweet Potato, Chicken, Kale, and Rice Bowls for Two That Feel Balanced

• Simple Gourmet Meal Creation
• Perfect for home cooks with basic techniques, requiring only basic chopping, sautéing, and roasting skills without complex culinary expertise.
• Packed with protein from chicken, complex carbohydrates from sweet potatoes and rice, and vitamins from kale, delivering a balanced and wholesome dinner in one delicious bowl.
• Total preparation and cooking time under 45 minutes, making it an ideal quick yet satisfying meal for busy professionals and families seeking healthier eating options.
• Easily adaptable recipe with potential variations like swapping chicken for tofu, changing spices, or adding additional vegetables to suit personal taste preferences and dietary needs.

Nutrient-Packed Ingredients in This Power Bowl for Two

• White Rice, Brown Rice: Hearty foundation for the bowl, absorbs flavors well. Long-grain varieties work best.
• Chicken Breasts: Lean protein source, easy to season and cook. Boneless and skinless recommended.
• Sweet Potatoes: Adds natural sweetness and vibrant color. Choose firm, smooth-skinned potatoes.

• Olive Oil, Salt, Black Pepper: Essential for enhancing flavors and cooking techniques. Extra virgin olive oil provides best taste.
• Smoked Paprika, Garlic Powder, Dried Thyme: Adds depth and complexity to dish. Fresh herbs can substitute dried versions.
• Lemon Juice: Provides bright, acidic balance. Fresh lemons preferred over bottled juice.

• Kale: Nutrient-dense leafy green with slightly bitter taste. Curly or lacinato kale recommended.
• Honey, Maple Syrup: Adds subtle sweetness to dressing. Organic options provide richer flavor.
• Dijon Mustard: Creates creamy, tangy dressing component. Whole grain mustard works as alternative.
• Fresh Garlic: Provides aromatic base for sautéing kale. Fresh cloves offer more intense flavor than pre-minced.

How to Make Roasted Sweet Potato, Chicken, Kale, and Rice Bowls

Step 1: Kickstart the Rice

Rinse rice and combine with water or chicken broth in a small saucepan. Add a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes (or until liquid is absorbed). Fluff with a fork and set aside.

Step 2: Transform Sweet Potatoes

• Olive oil
• Smoked paprika
• Garlic powder
• Salt
• Pepper

Spread on a baking sheet in a single layer. Roast for 20-25 minutes, flipping halfway, until tender and caramelized.

Step 3: Sizzle the Chicken

• Olive oil
• Thyme
• Garlic powder
• Salt
• Pepper

Heat a skillet over medium heat and cook the chicken for 6-8 minutes per side, or until the internal temperature reaches 165F (74C). Let rest for 5 minutes, then slice.

Step 4: Wilt the Kale

Heat olive oil in a skillet over medium heat. Add garlic and cook until fragrant, about 1 minute. Add kale and saute for 3-4 minutes until wilted. Drizzle with lemon juice and a pinch of salt. Remove from heat.

Step 5: Whip Up the Dressing

• Olive oil
• Lemon juice
• Honey or maple syrup
• Dijon mustard
• Salt
• Pepper

Step 6: Create Delicious Bowls

Divide the cooked rice between two bowls. Top with roasted sweet potatoes, sliced chicken, and sauteed kale. Drizzle with the dressing and serve immediately.

Tips for Texture and Flavor in These Hearty Bowls

• Maximize Rice Flavor: Use chicken broth instead of water to infuse extra depth and richness into your rice base.
• Prevent Dry Chicken: Let chicken rest after cooking to lock in moisture and ensure tender, juicy meat that doesn't taste stringy or tough.
• Crisp Sweet Potato Technique: Spread potato cubes in a single layer and avoid overcrowding the baking sheet to achieve perfect caramelization and crispy edges.
• Boost Kale's Nutrition: Massage kale with a bit of olive oil before sautéing to break down tough fibers and enhance its tenderness and flavor absorption.
• Customize Dressing Consistency: Adjust honey or maple syrup quantities to balance tanginess and sweetness according to personal preference, creating a personalized sauce that complements the dish.

Store These Bowls for Next-Day Meals

• Store leftover ingredients separately in airtight containers within 2 hours of cooking. Keep components fresh for 3-4 days in the refrigerator.
• Sprinkle water over rice and microwave in 30-second intervals, stirring between each to restore moisture and prevent drying.
• Gently reheat in a 350°F oven for 10-12 minutes, wrapped in foil to maintain tenderness and prevent overcooking.
• Quickly sauté in a skillet with a splash of olive oil to revive texture and bring back its vibrant green color.

Drinks and Sides That Complement This Balanced Bowl

• Match the sweet and smoky roasted sweet potatoes with a crisp Riesling that balances the dish's richness and cuts through the savory chicken.
• Select a light-bodied Pinot Noir with subtle earthiness that complements the kale's slight bitterness and enhances the overall bowl's complex flavor profile.
• Choose a wheat beer or saison with citrusy notes that will echo the lemon in the dressing and provide a refreshing contrast to the roasted ingredients.
• Brew a fresh mint or ginger tea that cleanses the palate between bites and adds a light, aromatic dimension to the hearty bowl's robust flavors.

Variations to Keep Your Roasted Bowl Game Strong

• Low-Carb Cauliflower Base: Replace rice with riced cauliflower for a lower-carbohydrate alternative that maintains the bowl's nutritional profile and flavor complexity.
• Vegan Protein Swap: Substitute chicken with crispy baked tofu or tempeh, using similar spice rubs to maintain the original recipe's seasoning intensity.
• Gluten-Free Adaptation: Confirm all ingredients are certified gluten-free, particularly checking mustard and seasonings to ensure complete dietary compliance.
• Mediterranean-Inspired Version: Add crumbled feta cheese, swap thyme for oregano, and incorporate kalamata olives for a Greek-style culinary transformation.

Roasted Bowl FAQs for Two

• Can I use a different type of grain instead of rice?

Yes, you can substitute rice with quinoa, couscous, or brown rice for a similar base in the bowl.

• Is this recipe suitable for meal prep?

Absolutely! You can prepare the components ahead of time and store them separately in the refrigerator for 3-4 days.

• How can I make this recipe more protein-rich?

Add extra protein by including roasted chickpeas, a hard-boiled egg, or sprinkle some toasted nuts on top of the bowl.

• Can I make this recipe vegetarian?

Replace chicken with roasted tofu, tempeh, or add extra roasted vegetables like roasted bell peppers or zucchini to increase the protein content.

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

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4.8 from 30 reviews

• Total Time: 40 minutes
• Yield: 2 1x

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Description

Roasted sweet potato, chicken, kale, and rice bowls blend hearty ingredients into a nourishing meal perfect for weeknight dinners. Warm spices and tender proteins create a balanced plate that satisfies both hunger and comfort, inviting you to savor each flavorful bite.

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Ingredients

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Main Protein:

• 2 small boneless, skinless chicken breasts

Vegetable and Starch:

• 1 medium sweet potato, peeled and cubed
• 2 cups kale, stems removed and chopped

Grains and Seasonings:

• ½ cup uncooked rice (white, brown, or jasmine)
• 1 cup water or chicken broth
• 1 tablespoon olive oil for sweet potato
• ½ teaspoon smoked paprika
• ¼ teaspoon garlic powder
• 1 tablespoon olive oil for chicken
• ½ teaspoon dried thyme
• ½ teaspoon garlic powder
• 1 tablespoon olive oil for kale
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• 2 tablespoons olive oil for dressing
• 1 tablespoon lemon juice
• 1 teaspoon honey or maple syrup
• ½ teaspoon Dijon mustard
• Salt to taste
• Pepper to taste

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Instructions

1. Rinse rice and combine with liquid in a small saucepan, adding a pinch of seasoning. Simmer gently until grains absorb all moisture, then fluff with a fork and set aside.
2. Preheat oven to high temperature. Cube sweet potatoes and coat generously with aromatic spices and oil. Distribute evenly on a baking sheet, ensuring each piece has space to caramelize. Roast until edges turn crispy and centers become tender.
3. Season chicken breasts with herb-infused oil and spice blend. Sear in a heated skillet, cooking thoroughly until internal temperature indicates complete doneness. Allow meat to rest before slicing into attractive strips.
4. Create a quick kale side by heating oil and quickly sautéing minced garlic. Introduce leafy greens, wilting them rapidly while preserving vibrant color and nutritional integrity. Finish with a bright citrus splash and delicate seasoning.
5. Craft a harmonious dressing by whisking together complementary liquid ingredients. Blend tangy, sweet, and savory elements to create a versatile sauce that enhances all components.
6. Construct personal grain bowls by layering components strategically. Place rice as foundation, arrange roasted vegetables and protein, crown with sautéed greens. Drizzle dressing across surface for maximum flavor integration and visual appeal.

Notes

• Elevate the dish’s nutrition by using brown rice for added fiber and wholesome goodness.
• Swap chicken for tofu or tempeh to create a vegetarian-friendly version that maintains protein levels.
• Customize heat and flavor by experimenting with different spice blends like za’atar or curry powder on sweet potatoes and chicken.
• Meal prep friendly: Cook extra portions of chicken, rice, and roasted vegetables to store in separate containers for quick lunches during the week.

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

Nutrition

• Serving Size: 2
• Calories: 570
• Sugar: 8 g
• Sodium: 350 mg
• Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 18 g
• Trans Fat: 0 g
• Carbohydrates: 67 g
• Fiber: 7 g
• Protein: 34 g
• Cholesterol: 85 mg