Harvest Bowl with Chicken

The Harvest Bowl is a nourishing, vibrant dish that brings together the very best of seasonal flavors in one satisfying meal. This colorful assembly features hearty massaged kale and nutty wild rice as a base, topped with tender roasted chicken, sweet potatoes seasoned with smoked paprika, and crisp apples. Finished with crunchy almonds, creamy goat cheese, and a tangy balsamic dressing, it is a perfect balance of textures and tastes.

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Whether you are looking for a hearty lunch or a comforting weeknight dinner, this bowl delivers. The combination of warm roasted ingredients and fresh fruit creates a depth of flavor that is enhanced by the simple yet sophisticated balsamic vinaigrette. With 30 grams of protein and plenty of fiber, it is as functional as it is delicious.

Ingredients

• Proteins: 2 boneless, skinless chicken breasts (about 400 g), 1 tbsp olive oil, 1/2 tsp kosher salt, 1/4 tsp black pepper
• Grains: 1 cup uncooked wild rice, 2 cups water or chicken broth
• Vegetables & Fruit: 1 large sweet potato (peeled and diced), 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/2 tsp salt, 4 cups chopped kale (stems removed), 1 medium apple (Honeycrisp or Fuji recommended)
• Toppings: 1/3 cup sliced almonds (toasted if desired), 1/2 cup crumbled goat cheese
• Balsamic Dressing: 1/4 cup balsamic vinegar, 1/4 cup extra virgin olive oil, 1 tsp Dijon mustard, 1 tsp honey, 1 small garlic clove (finely minced), salt and pepper to taste

Instructions

Step 1: Oven Prep

Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.

Step 2: Prepare Sweet Potatoes

Toss the diced sweet potato with 1 tbsp olive oil, smoked paprika, and 1/2 tsp salt. Spread them out on one half of the prepared baking sheet.

Step 3: Season Chicken

Rub the chicken breasts with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Place the chicken on the other half of the baking sheet.

Step 4: Roasting

Roast for 25-30 minutes, flipping the sweet potatoes halfway through. Ensure the chicken reaches an internal temperature of 165°F (74°C). Let the chicken rest for 5 minutes before slicing.

Step 5: Cook Wild Rice

Rinse the rice under cold water. In a saucepan, combine the rice and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes until tender. Drain any excess liquid.

Step 6: Whisk Dressing

In a small bowl, whisk together the balsamic vinegar, olive oil, Dijon mustard, honey, garlic, salt, and pepper until the mixture is fully emulsified.

Step 7: Massage Kale

In a large bowl, massage the chopped kale with a drizzle of the balsamic dressing and a pinch of salt for 1-2 minutes until the leaves become tender and dark green.

Step 8: Final Assembly

Divide the massaged kale into four bowls. Top each with portions of wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle generously with the remaining balsamic dressing.

Step 9: Serve

Serve the bowls immediately while the roasted components are still warm.

Zusatztipps für die Zubereitung

To ensure success, use a sharp knife for clean cuts on the sweet potatoes and apples. For the best results with wild rice, always rinse it before cooking to remove any debris. Essential tools for this recipe include a baking sheet, saucepan, mixing bowls, a whisk, and a cutting board. If you use chicken broth for the rice, check the label for hidden allergens.

Varianten und Anpassungen

You can easily modify this bowl to suit your taste. For a vegetarian version, simply omit the chicken and replace it with roasted chickpeas or marinated tofu. If you don't have almonds, walnuts or pecans make excellent substitutes. For additional vegetable variety, consider adding roasted brussels sprouts or sliced red onions to the roasting pan.

Serviervorschläge

This meal is best enjoyed immediately after assembly to maintain the contrast between the warm roasted items and the crisp, fresh toppings. It pairs beautifully with a light, crisp white wine such as a Sauvignon Blanc, which complements the acidity of the balsamic dressing and the sweetness of the apples.

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Each serving of this Harvest Bowl contains approximately 510 calories, 30g of protein, and 23g of total fat, making it a balanced and energizing choice for any meal of the day. Enjoy the wholesome flavors of the season in every bite.

Recipe Questions & Answers

→ Can I make this harvest bowl ahead of time?

Absolutely. The roasted chicken, sweet potatoes, and wild rice can be prepared up to 3 days in advance and stored in airtight containers in the refrigerator. The kale is best massaged and dressed just before serving to maintain its texture, though it will hold up reasonably well for a few hours after dressing.

→ What type of apple works best in this bowl?

Honeycrisp or Fuji apples are ideal because they maintain their crisp texture and provide balanced sweetness. Granny Smith apples offer a tart contrast that pairs beautifully with the balsamic dressing, while Gala or Pink Lady apples provide milder sweetness.

→ How do I properly massage kale for this bowl?

Place chopped kale in a bowl, drizzle with a small amount of olive oil or balsamic dressing, add a pinch of salt, then use your hands to gently rub and squeeze the leaves for 1-2 minutes. The kale will darken, become more tender, and lose some bitterness. This step transforms tough raw kale into something much more enjoyable to eat.

→ Can I substitute the wild rice?

Wild rice provides a unique nutty flavor and chewy texture, but you can substitute with brown rice, farro, or quinoa if needed. Adjust cooking times according to package instructions. Brown rice will take approximately 45 minutes to cook, while quinoa cooks in about 15 minutes.

→ What's the best way to store leftovers?

Store each component separately in airtight containers for up to 4 days. Keep the dressing in a separate jar. When ready to enjoy, simply reheat the chicken, sweet potatoes, and rice if desired, then assemble fresh. The almonds will stay crunchiest if added just before serving.

→ Is there a good protein substitute for the chicken?

Roasted chickpeas tossed with olive oil and spices make an excellent vegetarian protein addition. Marinated and baked tofu cubes work wonderfully too. For another meat option, roasted turkey breast or even flaked salmon would complement the flavors beautifully.