Pin to Board This Harvest Bowl is a nourishing and vibrant main dish that brings together a delightful array of textures and flavors. Hearty kale and nutty wild rice serve as a wholesome base for tender roasted chicken and sweet potatoes, while crisp apples and crunchy almonds add a fresh, seasonal bite. Topped with creamy goat cheese and a tangy balsamic dressing, it’s a balanced meal that is as satisfying as it is colorful.
Pin to Board The homemade balsamic dressing, whisked with Dijon mustard and honey, perfectly emulsifies to coat every ingredient in a zesty glaze. Whether you are prepping for a healthy weeknight dinner or a special weekend lunch, this bowl offers a gourmet experience with simple, wholesome ingredients.
Ingredients
- Proteins: 2 boneless, skinless chicken breasts (about 400 g), 1 tbsp olive oil, 1/2 tsp kosher salt, 1/4 tsp black pepper.
- Grains: 1 cup uncooked wild rice, 2 cups water or chicken broth.
- Vegetables & Fruit: 1 large sweet potato (peeled and diced), 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/2 tsp salt, 4 cups chopped kale (stems removed), 1 medium apple (Honeycrisp or Fuji).
- Toppings: 1/3 cup sliced almonds, 1/2 cup crumbled goat cheese.
- Balsamic Dressing: 1/4 cup balsamic vinegar, 1/4 cup extra virgin olive oil, 1 tsp Dijon mustard, 1 tsp honey, 1 small garlic clove (minced), salt and pepper to taste.
Allergen Information: Contains tree nuts (almonds), dairy (goat cheese), and mustard. Verify all packaged product labels, especially if using chicken broth.
Instructions
- Step 1: Prep
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Step 2: Roast
- Toss diced sweet potato with 1 tbsp olive oil, smoked paprika, and 1/2 tsp salt on half the baking sheet. Rub chicken with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp pepper on the other half. Roast for 25-30 minutes until chicken reaches 165°F (74°C). Rest chicken 5 minutes, then slice.
- Step 3: Cook Grains
- Rinse wild rice, then combine with water or broth in a saucepan. Bring to a boil, reduce to low, cover, and simmer for 35-40 minutes until tender. Drain excess liquid.
- Step 4: Prepare Dressing
- Whisk balsamic vinegar, olive oil, Dijon mustard, honey, garlic, salt, and pepper until emulsified.
- Step 5: Prepare Kale
- Massage chopped kale with a drizzle of dressing and a pinch of salt for 1-2 minutes until tender.
- Step 6: Assemble
- Start with a bed of massaged kale. Top with wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle with balsamic dressing and serve immediately.
Zusatztipps für die Zubereitung
For the best texture, ensure you massage the kale thoroughly; this breaks down the tough fibers and makes it much more palatable. When roasting, flipping the sweet potatoes halfway through ensures they get golden and crispy on all sides.
Varianten und Anpassungen
To make this a vegetarian dish, simply omit the chicken and add roasted chickpeas or marinated tofu. You can also swap the sliced almonds for toasted walnuts or pecans if preferred.
Serviervorschläge
This bowl is best served immediately while the chicken and sweet potatoes are still warm. For extra flavor, try adding roasted brussels sprouts or red onions. Pair this meal with a light, crisp white wine such as Sauvignon Blanc.
Pin to Board 
Enjoy this flavorful and nutrient-dense Harvest Bowl as a complete meal. Nutritional Information (per serving): Calories: 510, Total Fat: 23 g, Carbohydrates: 48 g, Protein: 30 g.
Common Questions
- → Can I make this harvest bowl ahead of time?
Yes, prepare components up to 3 days in advance. Store roasted chicken, rice, and vegetables separately in airtight containers. Assemble bowls fresh and add dressing just before serving to maintain texture and flavor.
- → What makes massaged kale tender?
Massaging kale with dressing and salt breaks down tough cellulose fibers, transforming bitter, rigid leaves into silky, sweet greens. This simple technique takes 1-2 minutes and dramatically improves texture and digestibility.
- → Can I substitute the wild rice?
Brown rice, quinoa, or farro work beautifully as alternatives. Adjust cooking times accordingly—quinoa cooks in 15 minutes while brown rice needs 45 minutes. Each grain brings unique texture and nutritional benefits.
- → How do I roast chicken and sweet potatoes together?
Both cook at 400°F for 25-30 minutes, making them perfect oven companions. Place seasoned sweet potatoes on one side of the baking sheet and chicken on the other. Flip potatoes halfway through for even caramelization.
- → What wine pairs well with this harvest bowl?
A crisp Sauvignon Blanc complements the tangy balsamic dressing and brightens the earthy kale and wild rice. For red wine lovers, a light Pinot Noir won't overpower the delicate flavors of goat cheese and roasted vegetables.
- → Is this harvest bowl gluten-free?
Yes, naturally gluten-free when using certified gluten-free ingredients. Verify that your wild rice, broth, and mustard are labeled gluten-free, especially important for those with celiac disease or gluten sensitivity.