Harvest Bowl with Chicken (Printable version)

Hearty bowl with roasted chicken, wild rice, sweet potatoes, kale, apples, and creamy goat cheese

# What You 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 and 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

# Directions:

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 an internal temperature of 165°F and sweet potatoes are tender. Let chicken rest for 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 35-40 minutes until tender. Drain any excess liquid.
06 - Whisk together balsamic vinegar, 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 - Create each bowl 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 with additional balsamic dressing.
09 - Serve immediately while components are at optimal temperature.

# Expert Tips:

01 -
  • It's a complete meal in one bowl—protein, grain, vegetables, and healthy fats all working together so you don't have to think about sides.
  • The contrast of textures and temperatures keeps every bite interesting, from creamy goat cheese to crunchy almonds to warm roasted chicken.
  • Once you roast everything together, assembly becomes almost meditative, and you can customize each bowl based on what people at your table actually want.
02 -
  • The kale massage isn't optional—it's the difference between this feeling like a wholesome salad and feeling like something deliberately crafted and luxurious.
  • Don't dice your apple until you're actually assembling, or it will oxidize and turn brown, which affects both appearance and texture.
  • The dressing comes together faster if your vinegar and oil are roughly the same temperature, and whisking rather than shaking ensures proper emulsification.
03 -
  • Toast your almonds in a dry skillet for three to four minutes if you have time—the flavor deepens dramatically and makes the crunch feel more intentional.
  • Don't skimp on the massage step with the kale; it genuinely transforms the texture and makes the raw green feel like part of a composed dish rather than an afterthought.
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