Chicken Harvest Bowls
A hearty chicken salad inspired by the fall season.
See more from Stephanie Kay at www.kaynutrition.com
Ingredients
- 2 chicken breasts OR 4 chicken thighs, boneless, skinless
- 3 tablespoons olive oil
- 2 tablespoons maple syrup
- 1 tablespoon apple cider vinegar
- 1 teaspoon sage, dried or minced
- 1 teaspoon rosemary, dried or minced
- 2 cloves garlic, minced
- Salt & Pepper
- 1 cup brown rice, dry
- 1 large sweet potato, diced
- 2 tablespoons olive oil
- 8 cups kale, finely chopped
- 2 cups Brussels sprouts, shredded
- 1 apple, cored and thinly sliced
- ¼ cup pumpkin seeds
- ¼ cup dried cranberries
- Salt & Pepper
- 6 tablespoons mayonnaise
- 2 tablespoons apple cider vinegar
- 4 teaspoons maple syrup
- 2 teaspoons Dijon mustard
- Salt & Pepper
Instructions
- Preheat the oven to 400°F.
- Begin by cooking the rice. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 40 minutes, or as per package directions, until it can be fluffed with a fork.
- Next, prepare the chicken. If using chicken breasts, place them on a cutting board and slice them in half lengthwise to create 4 thin cutlets. If using chicken thighs, trim any excess fat.
- Next, prepare the marinade. In a medium bowl, add the olive oil, maple syrup, apple cider vinegar, sage, rosemary, garlic, and a pinch of salt and pepper, and whisk to combine. Add the chicken to the bowl and allow to marinate for 15-30 minutes.
- While the chicken is marinating, roast the sweet potatoes. Place the diced sweet potatoes on a baking sheet, drizzle with 2 tablespoons of olive oil, season with salt and pepper and toss until well coated. Transfer the baking sheet to the oven and roast for 20-25 minutes until tender.
- Next, make the dressing. In a small bowl or jar, add the mayonnaise, apple cider vinegar, mustard, maple syrup, and a generous pinch of salt and whisk until well combined. Taste and season with additional salt and pepper as needed, then set aside.
- Once the chicken has marinated, heat 1-2 tablespoons of olive oil in a cast-iron skillet or heavy bottom pan on medium-high heat. Add the chicken to the pan and cook for 4-5 minutes per side until cooked through or it reaches an internal temperature of 165°F. Once cooked, remove from the chicken from the pan and allow it to rest on a plate or cutting board for at least 5 minutes before slicing.
- While the chicken is resting, prepare the bowls. Layer the bottom of each bowl with chopped kale and Brussels sprouts, drizzle with a little dressing, and then massage the vegetables, using your hands, until well coated.
- Top each bowl with half of the brown rice, roasted sweet potatoes, chicken, sliced apple,pumpkin seeds, dried cranberries, and drizzle with additional dressing as desired.