Harvest Bowl with Wild Rice (Printer-Friendly)

Vibrant bowl with roasted chicken, wild rice, kale, sweet potatoes, apples, almonds, and balsamic dressing.

# What You 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, toasted
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 Cook:

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 internal temperature of 165°F and sweet potatoes are tender. Allow chicken to rest for 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, minced garlic, salt, and pepper until emulsified.
07 - Combine chopped kale with a drizzle of dressing and a pinch of salt. Massage for 1 to 2 minutes until tender.
08 - Create each serving by layering massaged kale as the base, followed by wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle with additional balsamic vinaigrette.
09 - Serve immediately while components maintain optimal temperature and texture.

# Expert Advice:

01 -
  • It comes together faster than you'd expect, with most ingredients roasting while you're doing something else.
  • Every single component can be prepped ahead, making it perfect for meal prep or feeding a crowd with minimal last-minute fuss.
  • The combination of textures—creamy, crunchy, tender, chewy—keeps every bite interesting and satisfying.
02 -
  • Don't skip the kale massage—raw kale in a bowl is unpleasant, but massaged kale becomes silky and actually tastes good.
  • The dressing quantity matters; it seems like a lot but it's what binds the whole bowl together and prevents everything from feeling dry.
03 -
  • Toast your almonds in a dry skillet over medium heat for about two minutes, stirring constantly—your kitchen will smell incredible and they'll have triple the flavor.
  • Make extra balsamic dressing and keep it in the fridge; it's perfect on roasted vegetables, greens, or even stirred into yogurt for a tangy side.
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