Harvest Bowl with Wild Rice (Printable)

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

# Components:

→ 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

# Steps:

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 to 30 minutes, flipping sweet potatoes halfway through, until chicken reaches an internal temperature of 165°F and sweet potatoes are tender. Remove from oven and let chicken rest for 5 minutes, then slice.
05 - Rinse wild 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 fully emulsified.
07 - Combine chopped kale with a drizzle of balsamic dressing and a pinch of salt. Massage for 1 to 2 minutes until tender and wilted.
08 - Layer massaged kale as the base in each serving bowl. Top with wild rice, roasted sweet potatoes, sliced chicken, diced apple, toasted almonds, and crumbled goat cheese. Drizzle with additional balsamic dressing.
09 - Serve immediately while ingredients are at optimal temperature.

# Expert Advice:

01 -
  • It comes together faster than you'd think, with most components cooking while you prep.
  • One sheet pan means less cleanup, which honestly might be the best part of weeknight cooking.
  • The contrast between warm roasted chicken and crisp apples feels indulgent but stays nourishing.
02 -
  • Undercooking sweet potatoes is almost impossible at this temperature, but undercooking chicken is a real risk, so don't skip the thermometer.
  • The magic of this bowl is in the contrast of temperatures and textures, so don't let everything cool to room temperature before eating.
03 -
  • If your balsamic vinegar tastes too acidic, a tiny drizzle of honey evens it out without making it sweet.
  • Toasting almonds in a dry skillet for two minutes deepens their flavor and makes them feel like you tried harder than you actually did.
Go Back