Description
This Chicken Harvest Bowl is a wholesome, nutritious meal featuring roasted sweet potatoes, grilled chicken thighs, kale, brown and wild rice, crisp honeycrisp apple, shaved Parmesan, and roasted almonds, all brought together with a tangy balsamic vinaigrette. Perfect for a balanced and hearty lunch or dinner, it combines flavors and textures that celebrate the harvest season.
Ingredients
Scale
Vegetables & Fruits
- 1 pound small sweet potatoes, halved lengthwise and sliced
- 5 cups lightly packed shredded kale (about 1 bunch)
- 2 green onions, thinly sliced
- 1 medium honeycrisp apple, diced
Proteins
- 1 1/2 pounds boneless, skinless chicken thighs
Grains
- 1 (8.8 ounce) package cooked brown and wild rice (such as Minute Brand)
Dairy & Nuts
- 1/2 cup shaved Parmesan
- 1/2 cup roasted, salted almonds, coarsely chopped
Oils & Condiments
- 2 tablespoons olive oil, divided
- 1/2 cup extra virgin olive oil
- 2 1/2 tablespoons balsamic vinegar
- 2 teaspoons Dijon mustard
- 1 tablespoon honey
- 1/4 teaspoon onion powder
- Kosher salt and freshly ground black pepper, to taste
Instructions
- Preheat the Oven: Preheat your oven to 425°F (220°C) and prepare a baking sheet by lining it with parchment paper or coating it with nonstick spray to prevent sticking.
- Prepare and Roast Sweet Potatoes: Place the halved and sliced sweet potatoes onto the baking sheet in a single layer. Drizzle with 1 tablespoon of olive oil, season with kosher salt and black pepper to taste, and toss gently to coat. Roast in the preheated oven for 20-25 minutes until tender and slightly caramelized.
- Season the Chicken: While the sweet potatoes roast, season the boneless, skinless chicken thighs generously with salt and pepper on both sides.
- Grill the Chicken: Heat the remaining 1 tablespoon of olive oil in a cast iron grill pan over medium-high heat. Add chicken thighs in batches in a single layer to avoid overcrowding. Grill each side for 4-5 minutes until the chicken is golden brown and reaches an internal temperature of 165°F (74°C). Remove from heat and let cool slightly.
- Dice the Chicken: Once cooled, dice the grilled chicken into bite-sized pieces, preparing it for the bowl assembly.
- Prepare the Kale and Dressing: In a large bowl, combine the shredded kale and thinly sliced green onions. Whisk together the extra virgin olive oil, balsamic vinegar, Dijon mustard, honey, onion powder, and a pinch of salt and pepper to create the dressing. Drizzle the dressing over the kale mixture and massage it for 1-2 minutes until the kale softens and wilts slightly, enhancing its flavor and texture.
- Assemble the Harvest Bowls: Divide the dressed kale evenly among four bowls. Layer each bowl with roasted sweet potatoes, diced grilled chicken, cooked brown and wild rice, diced honeycrisp apple, shaved Parmesan, and coarsely chopped roasted almonds. Drizzle any remaining balsamic vinaigrette over the top to finish.
- Serve and Enjoy: Serve immediately for a warm and fresh harvest bowl experience, or refrigerate slightly and serve chilled for a refreshing meal.
Notes
- You can substitute chicken thighs with chicken breasts for a leaner protein option.
- For a vegan version, replace chicken with grilled tofu and Parmesan with a plant-based cheese alternative.
- Using a cast iron grill pan is ideal for grilling chicken indoors, but a grill or skillet can also be used.
- Kale is massaged with dressing to tenderize it, making it easier to eat and more flavorful.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Feel free to swap roasted almonds for walnuts or pecans for different nutty flavors.
