Harvest Bowl with Chicken (Printer-Friendly)

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

# 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 if desired
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, 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 to 40 minutes or 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 to 2 minutes until tender.
08 - For each serving, start with a bed of massaged kale. Layer 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 ingredients are at their optimal temperature.

# Expert Suggestions:

01 -
  • Everything cooks on one sheet pan and the stovetop simultaneously, so you're eating in under an hour without feeling rushed.
  • It tastes like autumn farmers market abundance but works just as well in spring with different vegetables, making it endlessly adaptable.
  • Leftovers actually taste better the next day as flavors meld, perfect for meal prep that doesn't feel like punishment.
02 -
  • Don't skip massaging the kale—I learned this the hard way by serving a bowl to a friend who politely pushed it around her plate, and everything changed once I started working that dressing into the leaves.
  • Assemble just before eating if you're serving guests; kale can get watery if dressed more than 20 minutes ahead, but it stays perfectly fine if you're eating it yourself within the hour.
03 -
  • Cook your rice and roast your proteins simultaneously using different pans—this is the real secret to finishing in 55 minutes without stress.
  • If you're vegetarian, skip the chicken entirely and add a can of chickpeas tossed with the same seasonings as the sweet potatoes, roasted alongside everything else for that nutty depth.
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