Harvest Bowl with Kale Chicken (Printable)

A colorful bowl of roasted chicken, kale, wild rice, sweet potatoes, apples, almonds and tangy balsamic dressing.

# What You'll Need:

→ Proteins

01 - 2 boneless, skinless chicken breasts (approximately 14 ounces)
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

→ Toppings

13 - 1/3 cup sliced almonds
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

# How-To 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 165°F internally and sweet potatoes are tender. Let chicken rest 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 until tender. Drain any excess liquid.
06 - Whisk together balsamic vinegar, extra virgin olive oil, Dijon mustard, honey, 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 - Layer each bowl starting with massaged kale base. Top with wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle with balsamic dressing.
09 - Serve immediately.

# Top Tips:

01 -
  • It comes together in under an hour and actually tastes like you care, which matters more than you'd think on a busy weeknight.
  • Every bite has different textures and temperatures, so it never gets boring even when you eat it three times a week.
  • It's naturally gluten-free and flexible enough to adapt to whatever's in your fridge without falling apart.
02 -
  • Don't skip the resting period for the chicken; those five minutes let the juices redistribute so the meat stays moist instead of drying out when you slice it.
  • Kale that hasn't been massaged will feel bitter and tough no matter how good everything else is, so don't rush that step even though it seems strange.
  • Make the dressing while everything else cooks so it can sit for a few minutes; flavors meld and it tastes noticeably better than if you just whisk it together at the last moment.
03 -
  • Cut your sweet potatoes into roughly the same size so they roast evenly; larger chunks will be raw while smaller ones burn.
  • Toast your almonds yourself in a dry skillet for two minutes if you have time; they taste about twice as good as raw ones and it takes almost no effort.
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