Harvest Bowl with Chicken (Print View)

Vibrant bowl with kale, wild rice, roasted chicken, sweet potatoes, apples, almonds, goat cheese, and balsamic dressing.

# Components:

→ Proteins

01 - 2 boneless, skinless chicken breasts (about 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 and 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

→ Toppings

13 - 1/3 cup sliced almonds
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 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 internal temperature reaches 165°F and sweet potatoes are tender. Remove from oven and let chicken rest 5 minutes, then slice.
05 - Rinse wild 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 until tender. Drain any excess liquid.
06 - Whisk together balsamic vinegar, extra virgin 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 each bowl 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 bowls immediately while warm.

# Expert Advice:

01 -
  • Everything roasts on one pan while the rice simmers, so cleanup is almost nonexistent and your hands stay free.
  • The textures play off each other in a way that keeps every forkful interesting, from crunchy almonds to tender chicken to crisp apple.
  • It tastes like something from a cafe but costs a fraction and uses ingredients you can pronounce.
  • Leftovers hold up beautifully for lunch the next day, and the flavors somehow deepen overnight.
02 -
  • Massaging the kale is not optional, it transforms tough leaves into something tender and pleasant to eat, and skipping it leaves you chewing forever.
  • Letting the chicken rest before slicing keeps it juicy instead of leaking all its moisture onto the cutting board.
  • Wild rice takes longer than regular rice, so start it early or cook it ahead and reheat gently with a splash of broth.
  • The dressing tastes sharper right after mixing but mellows beautifully if you let it sit for ten minutes while everything else finishes.
03 -
  • Use a meat thermometer to check the chicken instead of cutting into it, that way you keep all the juices inside where they belong.
  • Line your baking sheet with parchment paper instead of foil, it prevents sticking and makes cleanup almost effortless.
  • Taste your dressing before you pour it over everything and adjust the honey or vinegar to match your preference, everyone's palate is different.
  • If you're making this ahead, keep the apple separate and dice it just before serving so it doesn't brown and lose its crispness.
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