Maple Dijon Chicken & Roasted Sweet Potato Bowls

Why Make This Maple Dijon Chicken & Roasted Sweet Potato Bowls

This Maple Dijon Chicken & Roasted Sweet Potato Bowls recipe brings together delicious textures and flavors, creating a delightful dish that’s perfect for any night of the week. The sweetness of maple syrup pairs beautifully with the tangy Dijon mustard, infusing the tender chicken with an irresistible glaze. Roasted sweet potatoes add a comforting element, while Brussels sprouts contribute a delicious crunch. This wholesome meal is not just satisfying but also packed with nutrients, making it an excellent choice for families, meal prep, or a cozy gathering with friends.

How to Make Maple Dijon Chicken & Roasted Sweet Potato Bowls

Creating these Maple Dijon Chicken & Roasted Sweet Potato Bowls is straightforward and enjoyable. Start by preparing your rice and roasting your sweet potatoes and Brussels sprouts—this process brings out their natural sweetness and enhances their flavors. While the veggies roast, you’ll whip up a sweet and tangy glaze for the chicken, which gets seared to perfection in a skillet. Finally, assemble your bowls with a dollop of that glorious glaze on top, and you’re ready to dig in!

Ingredients:

1.5 lbs boneless, skinless chicken breasts
1/3 cup pure maple syrup (plus 2 tablespoons, divided)
1/4 cup Dijon mustard (plus 1 tablespoon, divided)
2 medium sweet potatoes (about 1.5 lbs, cubed)
1 lb Brussels sprouts (halved or quartered)
3 tablespoons olive oil (divided)
1 cup brown or wild rice (uncooked)
1/4 teaspoon cinnamon (optional)
1 teaspoon fresh rosemary (minced, optional)
Salt and black pepper (to taste)
Chopped pecans (for topping, optional)
Dried cranberries (for topping, optional)
Fresh parsley (for garnish)

Directions:

Preheat your oven to 400°F (200°C). Cook the rice according to the package directions while you prepare the vegetables.

Prep the vegetables by cubing the sweet potatoes into 1-inch chunks and halving the Brussels sprouts (quarter any larger ones). Toss them on a large baking sheet with 2 tablespoons of olive oil, salt, pepper, and the optional cinnamon and rosemary. Spread everything in a single layer for even roasting.
Roast the vegetables for 25-30 minutes, stirring once at the 15-minute mark, until the sweet potatoes are tender and the Brussels sprouts have caramelized edges.
Meanwhile, make the chicken glaze by whisking together 1/3 cup of maple syrup and 1/4 cup of Dijon mustard in a small bowl. Season the chicken breasts well with salt and pepper.

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Sear the chicken for 5-6 minutes on each side until it’s golden brown and fully cooked (aim for an internal temperature of 165°F). In the last 2 minutes, generously brush the chicken with the maple-Dijon glaze on both sides.
For the drizzle sauce, whisk the remaining 2 tablespoons of maple syrup with 1 tablespoon of Dijon mustard in the same bowl you used for the glaze.
Let the chicken rest for 5 minutes, then slice it thinly against the grain.

To assemble the bowls, divide the warm rice between serving bowls. Top with the roasted vegetables and sliced chicken, then drizzle with the maple-mustard sauce. If desired, sprinkle with chopped pecans and dried cranberries for added flavor and texture.

Nutritional Information

Per serving (based on 4 servings):

Calories: 570
Total Fat: 17g
Saturated Fat: 2g
Cholesterol: 100mg
Sodium: 450mg
Total Carbohydrates: 70g
Dietary Fiber: 9g
Sugars: 15g
Protein: 40g

(Note: Nutritional values are estimates and can vary based on specific ingredients used.)

How to Serve Maple Dijon Chicken & Roasted Sweet Potato Bowls

These bowls are wonderfully versatile! Serve them warm for a hearty lunch, or pack them in meal prep containers for an easy grab-and-go dinner option. They also make a great addition to potlucks or family gatherings. Consider pairing this dish with a simple green salad or crusty bread to round out your meal.

How to Store Maple Dijon Chicken & Roasted Sweet Potato Bowls

If you have leftovers, store the components separately in airtight containers. The roasted vegetables and chicken can be refrigerated for up to 3 days, while the rice stays fresh for about a week. Reheat everything in the microwave until heated through, or enjoy cold for a refreshing salad format.

Expert Tips for Perfect Maple Dijon Chicken & Roasted Sweet Potato Bowls

Don’t Overcrowd Your Sheet Pan: If the sweet potatoes and Brussels sprouts are too crowded, they will steam instead of roast, leading to less desirable texture.
Rest the Chicken: Allowing the chicken to rest after cooking helps retain its juices, keeping each bite tender and moist.

Adjust the Sweetness: Play with the amount of maple syrup depending on how sweet you like your glaze. If you prefer a more savory dish, reduce the syrup slightly.

Delicious Variations

Vegetarian Option: Swap out the chicken for chickpeas or lentils, tossing them in the maple-Dijon glaze for a hearty, plant-based option.
Grain Alternatives: Use quinoa or cauliflower rice in place of brown or wild rice for a different flavor and texture.

Add Extra Veggies: Feel free to add in other seasonal vegetables like carrots or zucchini to the roasting mix for more color and nutrition.

Frequently Asked Questions

Can I use frozen chicken breasts?
Yes, you can use frozen chicken breasts, but make sure to fully thaw them before cooking for even cooking results.

Is there a substitute for maple syrup?
You can use honey or agave nectar in place of maple syrup; just be aware that this may slightly change the flavor profile.
How can I make this recipe spicier?
Add some cayenne pepper or a dash of hot sauce to the glaze for a zesty kick.

Conclusion

These Maple Dijon Chicken & Roasted Sweet Potato Bowls are not only delightful to the taste buds but also a feast for the eyes, filled with vibrant colors and textures. They bring together wholesome ingredients to provide a satisfying meal that’s also easy to prepare. Whether you’re cooking for family or looking for a nutritious option for meal prep, this dish delivers. It’s a crowd-pleaser that you will want to make again and again. Try this recipe, and don’t forget to share your experience! Happy cooking!