Harvest Bowl with Chicken (Printer Friendly)

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

# What You Need:

→ 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 Make It:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper.
02 - Toss the 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 to 30 minutes, flipping sweet potatoes halfway through, until chicken reaches an internal temperature of 165°F and sweet potatoes are tender. Let chicken rest 5 minutes, then slice.
05 - Rinse 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 to 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 to 2 minutes until tender.
08 - Create each serving by starting with a bed of massaged kale. Top with wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle generously with balsamic dressing.
09 - Serve immediately while components are warm.

# Expert Tips:

01 -
  • It looks like you spent hours in the kitchen, but honestly comes together in under an hour without any stress.
  • Every texture and flavor works together—warm and cool, sweet and savory, creamy and crunchy all on one fork.
  • This bowl forgives last-minute substitutions and actually gets better when you swap in whatever vegetables you have hiding in the back.
02 -
  • Massage that kale or it will taste like you're eating a salad from someone who doesn't care—the salt and oil really do soften it into something delicious.
  • Don't skip rinsing the wild rice; it makes a huge difference in the final texture, removing that starchy film that can make it gummy.
  • Have all your ingredients prepped before you start roasting because the timing is tight, and there's nothing worse than slicing an apple while your chicken is sitting there getting cold.
03 -
  • Make the balsamic dressing ahead of time and keep it in a jar in the fridge—it actually gets better as it sits and tastes more balanced the next day.
  • Prep all your vegetables the night before, but don't assemble the bowls until you're ready to eat; the apple especially will turn brown if it sits too long.
  • Toast your almonds in a dry skillet for three or four minutes if you have time—it takes almost nothing and makes them taste like a completely different ingredient.
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