If you’re looking for a dish that not only pleases your palate but also embodies the comforting essence of fall, look no further than the delightful Maple Dijon Chicken & Roasted Sweet Potato Bowls. This vibrant meal combines succulent grilled chicken with roasted sweet potatoes and Brussels sprouts, all drizzled with a delicious maple-mustard sauce that balances sweetness and tang. Perfect for cozy dinners, lunch meal prep, or simply as a nourishing dish any day of the week, this recipe is a winner!
What truly makes these Maple Dijon Chicken & Roasted Sweet Potato Bowls stand out is their striking variety of flavors and textures. You have the hearty, nutty profile of brown rice serving as a base, while the roasted veggies bring in natural sweetness and crispy textures. The maple syrup brings a touch of autumn nostalgia that pairs harmoniously with spicy Dijon mustard. Not only is this bowl visually appealing with its vibrant colors, but it’s also incredibly satisfying. If you’re on the lookout for a deliciously healthy meal that delivers both flavor and comfort, this dish is the answer.
Why You’ll Love This Maple Dijon Chicken & Roasted Sweet Potato Bowls
- Flavor-packed: The combination of sweet maple syrup and spicy Dijon mustard creates a tempting blend.
- Nourishing Ingredients: The balance of protein, healthy fats, and complex carbs makes this meal wholesome and filling.
- Easy to Prepare: With simple steps and minimal prep work, this recipe is beginner-friendly.
- Versatile: You can customize the bowl with your favorite toppings or substitute ingredients based on what you have at home.
- Seasonal Enjoyment: Ideal for fall and winter, this dish resonates with comforting vibes during cooler weather.
Preparation Phase & Tools to Use
Creating Maple Dijon Chicken & Roasted Sweet Potato Bowls is easy with the right preparation. First, preheat your oven to 400°F (200°C) to ensure it’s hot enough for roasting the vegetables perfectly. Gather your ingredients and have them on hand; this includes chicken, sweet potatoes, Brussels sprouts, and rice. Depending on your preference, you might want to choose either brown or wild rice for a nutty flavor that complements the dish.
For cooking, you’ll need a couple of basic kitchen tools: a cutting board for prepping your veggies, a sharp knife for slicing, a grill pan or skillet for cooking the chicken, and a baking sheet for roasting the sweet potatoes and Brussels sprouts. Ensure that your cooking utensils are clean and that your workspace is organized to make the cooking process smooth and efficient.
Ingredients
- 1 boneless chicken breast
- 1 tbsp Dijon mustard
- 1 tbsp maple syrup
- 1 cup cubed sweet potatoes
- 1 cup halved Brussels sprouts
- 1 cup cooked brown or wild rice
- 1 tbsp olive oil
- Salt, to taste
- Optional: ¼ tsp ground cinnamon
- Optional: ¼ tsp chopped rosemary
- Optional toppings: 2 tbsp chopped pecans or 2 tbsp dried cranberries
- 1 tbsp light maple mustard (for drizzling)
Instructions
Step 1: Preheat the Oven
Start by preheating your oven to 400°F (200°C). This temperature is perfect for roasting vegetables, ensuring they become golden and tender without losing their nutritional value. A well-preheated oven can significantly enhance the way the flavors develop during cooking.
Step 2: Prepare the Maple Dijon Glaze
In a small bowl, combine the maple syrup and Dijon mustard. Stir gently until the ingredients create a smooth, cohesive mixture. This glaze will not only enhance the chicken’s flavor but will also create a delectable, sticky surface that caramelizes beautifully when grilled or seared.
Step 3: Cook the Chicken
Season the boneless chicken breast with salt to enhance its flavor. Heat a grill pan or skillet over medium heat and add a little olive oil to prevent sticking. Brush the chicken with the glaze and place it on the pan. Allow it to cook for about 6-7 minutes on each side or until it’s no longer pink inside. Make sure to brush the chicken with extra glaze while cooking for that extra layer of flavor. Once cooked, let it rest for a few minutes before slicing; this helps the juices redistribute and results in a juicier chicken.
Step 4: Roast the Vegetables
While the chicken is cooking, prepare the veggies. In a mixing bowl, toss the cubed sweet potatoes and halved Brussels sprouts with olive oil, salt, and if desired, ground cinnamon and chopped rosemary for an aromatic touch. Spread the veggies in a single layer on a baking sheet and roast them in the preheated oven for about 25 to 30 minutes, turning halfway through for even cooking. They should be golden brown and tender when done.
Step 5: Cook the Rice
While the chicken and veggies cook, prepare the rice according to package instructions. Use brown or wild rice for a nutty flavor that complements the sweetness of the dish. Once cooked, set aside and keep warm.
Step 6: Assemble the Bowls
Now that everything is ready, it’s time to assemble your bowls! Start by scooping a generous serving of the cooked rice into each bowl. Next, add slices of the grilled chicken on top, followed by the beautifully roasted sweet potatoes and Brussels sprouts. Finally, finish with a drizzle of light maple mustard and sprinkle on your choice of optional toppings, such as chopped pecans or dried cranberries, for an added crunch and burst of flavor.
Variations
- Protein: Substitute chicken with tofu for a vegetarian option or use salmon for a different flavor profile.
- Vegetables: Incorporate seasonal vegetables such as carrots, beets, or zucchini for added color and nutrition.
- Spices: Experiment with spices like cayenne pepper for heat or Italian herbs for a different flavor direction.
Cooking Notes
- Ensure the chicken is fully cooked by checking that the internal temperature reaches at least 165°F (75°C).
- Feel free to prepare the glaze ahead of time and marinate the chicken for more intense flavors.
Serving Suggestions
- Pair the bowls with a light salad for added freshness.
- Serve with crusty bread on the side for dipping into the delightful glaze.
Tips
- To save time, you can use pre-cooked chicken or leftover grilled chicken from a previous meal.
- Feel free to adjust the maple syrup amount according to your sweetness preference.
Prep Time, Cook Time, Total Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Nutritional Information
- Calories: Approximately 450 per serving
- Protein: 30g
- Sodium: 500mg
FAQs
Can I prepare these bowls in advance?
Absolutely! The components can be made ahead of time and stored separately in the refrigerator. Reheat them when you’re ready to assemble your bowls.
What can I use instead of maple syrup?
If you’re looking for alternatives, honey or agave syrup can work well, although they will slightly change the flavor profile.
Can I make this recipe vegetarian?
Yes! Substitute chicken with tofu or tempeh, and they will absorb the flavors of the glaze beautifully.
How can I make this dish spicier?
You can add red pepper flakes or a dash of hot sauce to your maple mustard drizzle to give it a kick!
Conclusion
As we wrap up this flavorful journey with Maple Dijon Chicken & Roasted Sweet Potato Bowls, we hope you feel inspired to create this comforting dish at home. With its perfect balance of savory and sweet, this bowl is not just a feast for your taste buds but also a beautiful way to embrace the seasons. Remember, you can experiment with the ingredients and customize it to suit your own preferences, making it truly your own. We encourage you to try this recipe, share your thoughts in the comments, and let us know how much you enjoyed it. Happy cooking!
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Maple Dijon Chicken & Roasted Sweet Potato Bowls
- Total Time: 45 minutes
- Yield: 4 servings 1x
Description
A comforting and flavorful dish perfect for fall.
Ingredients
- 1 boneless chicken breast
- 1 tbsp Dijon mustard
- 1 tbsp maple syrup
- 1 cup cubed sweet potatoes
- 1 cup halved Brussels sprouts
- 1 cup cooked brown or wild rice
- 1 tbsp olive oil
- Salt, to taste
- Optional: ¼ tsp ground cinnamon
- Optional: ¼ tsp chopped rosemary
- Optional toppings: 2 tbsp chopped pecans or 2 tbsp dried cranberries
- 1 tbsp light maple mustard (for drizzling)
Instructions
- Start by preheating your oven to 400°F (200°C).
- In a small bowl, combine the maple syrup and Dijon mustard, stirring gently until smooth.
- Season the chicken breast with salt, heat a grill pan, and cook the chicken for about 6-7 minutes on each side, brushing with glaze.
- Toss sweet potatoes and Brussels sprouts with olive oil, salt, and optional spices, then roast for 25-30 minutes.
- Prepare the rice according to package instructions.
- Assemble the bowls with rice, chicken, veggies, and drizzle with maple mustard.
Notes
Ensure the chicken reaches an internal temperature of at least 165°F (75°C).
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner
Nutrition
- Calories: 450 kcal
- Sodium: 500 mg
- Protein: 30 g