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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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