Save Experience the cozy flavors of autumn with these Maple Dijon Chicken Sweet Potato Bowls. This hearty meal combines juicy, glazed chicken with the earthy sweetness of roasted root vegetables and the nuttiness of wild rice. It is a vibrant, nutrient-dense dish that brings together sweet, savory, and tangy notes in every satisfying bite, making it a perfect choice for a comforting dinner.
Save The secret to this dish lies in the simple yet bold glaze that coats the chicken during the final minutes of cooking, creating a caramelized finish that pairs beautifully with the roasted cinnamon-spiced vegetables.
Ingredients
- 4 boneless, skinless chicken breasts (about 1.5 lbs / 680 g)
- 1/2 tsp salt and 1/4 tsp black pepper
- 1 tbsp olive oil (for chicken)
- 1/4 cup pure maple syrup
- 2 tbsp Dijon mustard
- 1 tbsp olive oil (for glaze)
- 1 tsp fresh rosemary, finely chopped (or 1/2 tsp dried)
- 2 medium sweet potatoes, peeled and cut into 3/4-inch cubes
- 12 oz Brussels sprouts, trimmed and halved
- 2 tbsp olive oil (for roasting)
- 1/2 tsp salt and 1/4 tsp black pepper (for roasting)
- 1/2 tsp ground cinnamon (optional)
- 1 cup brown or wild rice, uncooked
- 2 cups water or broth
- 1/2 tsp salt (for rice)
- 1/4 cup chopped pecans, toasted
- 1/4 cup dried cranberries
- 2 tbsp fresh parsley, chopped
Instructions
- 1. Prepare the Base
- Preheat the oven to 400°F (200°C). Cook the brown or wild rice according to package instructions with water or broth and salt, typically taking about 40 minutes.
- 2. Roast the Vegetables
- Toss the sweet potato cubes and Brussels sprouts with olive oil, salt, pepper, and cinnamon. Spread them in a single layer on a large baking sheet and roast for 25–30 minutes, stirring halfway through, until tender and caramelized.
- 3. Season the Chicken
- Pound the chicken breasts to an even thickness. Season both sides with salt and black pepper.
- 4. Prepare the Glaze
- In a small bowl, whisk together the maple syrup, Dijon mustard, 1 tablespoon of olive oil, and rosemary to create the glaze.
- 5. Cook the Chicken
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken and cook for 5–6 minutes per side. During the last 2 minutes, brush both sides generously with the maple Dijon glaze until cooked through (165°F/74°C). Reserve any extra glaze.
- 6. Rest and Slice
- Transfer the chicken to a plate and let it rest for 5 minutes before slicing into strips.
- 7. Assemble the Bowls
- Divide the cooked rice among four bowls. Top with the roasted vegetables and sliced chicken. Drizzle with remaining glaze and garnish with pecans, cranberries, and fresh parsley.
Zusatztipps für die Zubereitung
For meal prep success, store the various components separately in airtight containers and assemble just before you are ready to serve. This keeps the vegetables from getting soggy and ensures the chicken remains juicy.
Varianten und Anpassungen
You can easily customize your base by swapping brown rice for quinoa, farro, or cauliflower rice. For a vegetarian version, replace the chicken with roasted chickpeas or tofu. If you don't need the dish to be dairy-free, a sprinkle of goat cheese or feta adds a lovely creamy element.
Serviervorschläge
Serve these bowls warm to fully enjoy the contrast between the tender roasted vegetables and the crunchy pecans. A final drizzle of the reserved maple Dijon glaze right before eating ties all the components together perfectly.
Save These Maple Dijon Chicken Sweet Potato Bowls are a wonderful way to enjoy a balanced, flavorful meal that feels like a treat while being packed with wholesome ingredients. Enjoy the warmth and richness of this American-style dish!
Recipe Questions
- → What type of rice works best for this dish?
Brown or wild rice adds a nutty texture and complements the sweetness of the glaze, but quinoa or farro are great alternatives.
- → How can I ensure the chicken stays juicy?
Pounding the chicken breasts for even thickness and cooking them over medium-high heat helps retain moisture and ensures even cooking.
- → Can the roasted vegetables be prepared ahead of time?
Yes, the sweet potatoes and Brussels sprouts can be roasted in advance and reheated or served at room temperature before assembling.
- → What adds crunch and tartness to this bowl?
Toasted pecans provide crunch, while dried cranberries add a tart contrast that brightens the flavors.
- → Is it possible to customize the vegetable selection?
Absolutely, you can swap Brussels sprouts with other hearty veggies like roasted carrots or sautéed kale for variety.