Harvest Bowl with Chicken (View Print Version)

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

# What You'll Need:

→ 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 & 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

# Method:

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 reaches internal temperature of 165°F and sweet potatoes are tender. Allow chicken to rest 5 minutes before slicing.
05 - Rinse wild rice under cold water. Combine rice with 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 tender.
08 - Arrange each serving with a bed of massaged kale as the base. Top with wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle with remaining balsamic dressing.
09 - Serve immediately while components are at optimal temperature.

# Expert Advice:

01 -
  • It feels indulgent but leaves you energized, not weighed down.
  • Everything roasts on one sheet pan while the rice simmers, so cleanup is minimal.
  • The textures play together beautifully: creamy goat cheese, crunchy almonds, crisp apple, and tender chicken all in one bite.
  • You can prep components ahead and assemble bowls throughout the week without anything getting soggy.
02 -
  • Don't skip massaging the kale, it transforms the texture from tough to tender and makes all the difference.
  • Let the chicken rest after roasting or you'll lose all the juices when you slice it.
  • If your wild rice is still tough after 40 minutes, add a splash more liquid and cook a bit longer.
  • Assemble bowls right before serving so the apples stay crisp and the goat cheese melts slightly from the warm ingredients.
03 -
  • Toast the almonds in a dry skillet for a few minutes to bring out their flavor and add extra crunch.
  • Use a mix of red and green apples for a more dynamic look and a balance of tart and sweet.
  • If your kale is especially tough, let it sit with the dressing for 5 minutes before assembling the bowls.
  • Double the dressing recipe and keep extra in the fridge for quick salads throughout the week.
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