Roasted Sweet Potato, Chicken, Kale, and Rice Bowls are a delicious and wholesome meal that’s perfect for a cozy dinner for two. This nutrient-packed dish combines tender roasted sweet potatoes, juicy chicken, sautéed kale, and fluffy rice, all topped with a tangy dressing for a satisfying and flavorful meal.
Why You’ll Love This Recipe
- Balanced and healthy: A perfect mix of protein, vegetables, and complex carbs.
- Customizable: Swap ingredients or adjust seasonings to suit your taste.
- Simple and quick: Ready in about 30 minutes with minimal prep.
- Perfect for meal prep: Make extra to enjoy leftovers for lunch the next day.
- Packed with flavor: Sweet, savory, and tangy elements in every bite.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- 1 large sweet potato (peeled and cubed)
- 2 boneless, skinless chicken breasts
- 2 cups kale (stems removed, chopped)
- 1 cup cooked rice (white, brown, or wild rice)
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 tablespoon balsamic vinegar
- Optional toppings: feta cheese, toasted nuts, or a drizzle of tahini
Directions
- Preheat the oven: Set the oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Roast the sweet potatoes: Toss the cubed sweet potatoes with 1 tablespoon of olive oil, smoked paprika, garlic powder, salt, and pepper. Spread them in a single layer on the prepared baking sheet. Roast for 20-25 minutes, flipping halfway through, until tender and caramelized.
- Cook the chicken: While the sweet potatoes roast, heat 1 tablespoon of olive oil in a skillet over medium heat. Season the chicken breasts with salt and pepper, then cook for 6-7 minutes per side, or until golden brown and cooked through. Remove from the skillet and let rest for 5 minutes before slicing.
- Sauté the kale: In the same skillet, add the chopped kale and balsamic vinegar. Sauté for 2-3 minutes until the kale is wilted and tender. Season with a pinch of salt and pepper.
- Assemble the bowls: Divide the cooked rice between two bowls. Top with roasted sweet potatoes, sliced chicken, and sautéed kale. Add optional toppings like feta, nuts, or tahini for extra flavor.
- Serve: Serve warm and enjoy!
Servings and Timing
- Servings: 2
- Prep time: 10 minutes
- Cook time: 25 minutes
- Total time: 35 minutes
Variations
- Grain swap: Use quinoa, farro, or cauliflower rice instead of regular rice.
- Vegan option: Replace chicken with roasted chickpeas or tofu for a plant-based version.
- Spicy kick: Add a pinch of cayenne or drizzle with sriracha for some heat.
- Herb infusion: Garnish with fresh parsley, cilantro, or green onions for a burst of freshness.
- Additional veggies: Add roasted Brussels sprouts, bell peppers, or red onions for more variety.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in the microwave or on the stovetop until warmed through.
- Meal prep tip: Pack components separately to maintain texture when storing for later meals.
FAQs
Can I use pre-cooked chicken?
Yes, rotisserie chicken or pre-cooked chicken breasts work perfectly for a quicker meal.
What type of rice is best for this recipe?
Brown rice is a hearty option, but any variety, including jasmine or basmati, works well.
How do I keep the sweet potatoes from sticking?
Toss them in oil and use parchment paper or a non-stick baking sheet for easy release.
Can I make this dish ahead of time?
Absolutely! Cook all components ahead of time and store them separately for easy assembly.
What’s the best way to prepare kale for sautéing?
Remove the stems and chop the leaves into bite-sized pieces. Massage with a bit of oil or vinegar for tenderness before cooking.
Can I add a dressing to this bowl?
Yes, a lemon vinaigrette, tahini drizzle, or even a yogurt-based dressing pairs well.
Is there a way to make this dish gluten-free?
It’s naturally gluten-free as long as your toppings and seasonings don’t contain gluten.
What protein can I use instead of chicken?
Try shrimp, turkey, salmon, or a vegetarian option like tofu or tempeh.
How can I ensure my chicken stays juicy?
Avoid overcooking by using a meat thermometer to ensure it reaches 165°F (75°C). Let it rest before slicing to retain juices.
Can I roast the kale instead of sautéing?
Yes, toss it with olive oil and bake at 375°F (190°C) for 8-10 minutes until crispy or tender, depending on preference.
Conclusion
Roasted Sweet Potato, Chicken, Kale, and Rice Bowls are a nutritious and flavorful meal that’s easy to customize and perfect for two. With its combination of wholesome ingredients and delicious toppings, this dish is both satisfying and versatile. Give it a try, and enjoy a cozy, healthy dinner that’s as tasty as it is simple to prepare!
Print
Roasted Sweet Potato, Chicken, Kale, and Rice Bowls for Two
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 2 servings 1x
- Category: Main Dish
- Method: Roasting and Sautéing
- Cuisine: American
Description
These hearty and nutritious bowls combine roasted sweet potatoes, tender chicken, sautéed kale, and fluffy rice, topped with a zesty dressing. Perfect for a cozy dinner for two, this dish balances sweet, savory, and tangy flavors for a satisfying meal.
Ingredients
For the Sweet Potatoes:
- 1 medium sweet potato, peeled and cubed
- 1 tbsp olive oil
- 1/2 tsp smoked paprika
- 1/4 tsp garlic powder
- Salt and pepper to taste
For the Chicken:
- 2 small boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1/2 tsp dried thyme
- 1/2 tsp garlic powder
- Salt and pepper to taste
For the Kale:
- 2 cups kale, stems removed and chopped
- 1 tbsp olive oil
- 1 clove garlic, minced
- 1 tbsp lemon juice
- Pinch of salt
For the Rice:
- 1/2 cup uncooked rice (white, brown, or jasmine)
- 1 cup water or chicken broth
- Pinch of salt
For the Dressing:
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp honey or maple syrup
- 1/2 tsp Dijon mustard
- Salt and pepper to taste
Instructions
- Prepare the Rice:
- Rinse the rice and combine with water or chicken broth in a small saucepan. Add a pinch of salt.
- Bring to a boil, then reduce heat to low, cover, and simmer for 15–20 minutes (or until liquid is absorbed). Fluff with a fork and set aside.
- Roast the Sweet Potatoes:
- Preheat the oven to 425°F (220°C).
- Toss the sweet potato cubes with olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on a baking sheet in a single layer.
- Roast for 20–25 minutes, flipping halfway, until tender and caramelized.
- Cook the Chicken:
- Rub the chicken breasts with olive oil, thyme, garlic powder, salt, and pepper.
- Heat a skillet over medium heat and cook the chicken for 6–8 minutes per side, or until the internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice.
- Sauté the Kale:
- Heat olive oil in a skillet over medium heat. Add garlic and cook until fragrant, about 1 minute.
- Add kale and sauté for 3–4 minutes until wilted. Drizzle with lemon juice and a pinch of salt. Remove from heat.
- Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, honey or maple syrup, Dijon mustard, salt, and pepper.
- Assemble the Bowls:
- Divide the cooked rice between two bowls. Top with roasted sweet potatoes, sliced chicken, and sautéed kale.
- Drizzle with the dressing and serve immediately.
Notes
- For extra protein, add a fried egg or chickpeas to the bowl.
- Substitute quinoa or farro for rice for added variety.
- Add a sprinkle of feta cheese or chopped nuts for extra flavor and texture.