Description
Roasted sweet potato, chicken, kale, and rice bowls for two combine wholesome ingredients in a comforting meal. Hearty portions and balanced flavors make this dish perfect for sharing with someone special.
Ingredients
Scale
- 2 small boneless, skinless chicken breasts
- 1 medium sweet potato, peeled and cubed
- 2 cups kale, stems removed and chopped
- ½ cup uncooked rice (white, brown, or jasmine)
- 1 cup water or chicken broth
- 1 clove garlic, minced
- 2 tbsps olive oil
- 1 tbsp lemon juice
- 1 tsp honey or maple syrup
- ½ tsp smoked paprika
- ½ tsp dried thyme
- 1 tsp garlic powder
- ½ tsp Dijon mustard
- Salt to taste
- Pepper to taste
Instructions
- Rice Preparation: Thoroughly rinse rice and combine with liquid in a small saucepan. Season with salt, cook over low heat until liquid absorbs and grains become tender. Fluff gently with a fork and reserve.
- Sweet Potato Roasting: Heat oven to 425°F. Dice sweet potatoes and toss with spices and olive oil. Spread on baking sheet in single layer for optimal caramelization. Roast until edges crisp and centers turn golden, approximately 25-30 minutes.
- Chicken Technique: Massage chicken with herb blend and spices. Sear in scorching skillet to develop golden crust on both sides. Cook until internal temperature reaches 165°F, then rest briefly before slicing into medallions.
- Kale Transformation: Heat olive oil in skillet, quickly sauté minced garlic. Add kale and cook until leaves wilt and become vibrant green. Season with citrus and salt for enhanced flavor profile.
- Dressing Creation: Whisk olive oil, citrus juice, honey, and mustard until smooth and fully emulsified. Balance tangy and sweet elements for complementary taste.
- Bowl Assembly: Layer rice as foundation. Arrange roasted sweet potatoes, sliced chicken, and wilted kale with artistic precision. Drizzle dressing generously to unite flavors and create balanced, nutritious meal.
Notes
- Rinse Rice Thoroughly: Washing removes excess starch, preventing clumpy, sticky rice and ensuring fluffy, separated grains for a perfect texture.
- Maximize Sweet Potato Caramelization: Spread cubes in a single layer with space between pieces to achieve crispy edges and golden centers, avoiding steaming instead of roasting.
- Check Chicken Doneness Precisely: Use a meat thermometer to confirm internal temperature reaches 165°F, preventing dryness while ensuring food safety and juicy meat.
- Balance Kale Cooking Time: Sauté quickly to maintain vibrant green color and prevent bitterness, keeping leaves tender yet maintaining nutritional integrity and bright flavor.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 1
- Calories: 550
- Sugar: 5g
- Sodium: 350mg
- Fat: 18g
- Saturated Fat: 2.5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 65g
- Fiber: 8g
- Protein: 30g
- Cholesterol: 70mg