Harvest Bowl with Chicken (Print Version)

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

# Ingredient List:

→ Proteins

01 - 2 boneless, skinless chicken breasts (approximately 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 & 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 (Honeycrisp or Fuji recommended)

→ Toppings

13 - 1/3 cup sliced almonds, toasted
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

# How-To Steps:

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 prepared 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 reaches internal temperature of 165°F and sweet potatoes are tender. Remove from oven and let chicken rest for 5 minutes before slicing.
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, minced 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 softened.
08 - Start each bowl with a bed of massaged kale. Layer with wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle with balsamic dressing.
09 - Serve immediately while components are warm.

# Helpful Tips:

01 -
  • It comes together faster than you'd expect, with most components roasting while you handle the rice and dressing.
  • Every bite has texture and contrast, from the creamy goat cheese to the satisfying crunch of almonds and kale.
  • It's the kind of bowl that tastes restaurant-quality but doesn't require any fancy technique or ingredients you can't pronounce.
02 -
  • If you skip the kale massage step and eat it raw, it'll be tough and bitter and you'll wonder why anyone likes it, so don't skip this part.
  • Wild rice takes longer to cook than regular rice, so plan accordingly or use a quicker grain if you're really pressed for time.
  • The chicken will continue cooking slightly as it rests, so pull it at 165°F internal temperature and no higher or it becomes dry and disappointing.
03 -
  • Assemble the bowls just before serving so the warm components don't wilt the kale too much while you're getting everything plated.
  • If you're meal prepping, keep the dressing separate and add it right before eating, or everything will get soggy by the second or third day.
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