Why Make This Maple Dijon Chicken Sweet Potato Bowls
If you’re looking for a delicious, hearty meal that’s both satisfying and packed with flavor, then Maple Dijon Chicken Sweet Potato Bowls are an excellent choice. This dish brings together tender, seared chicken coated in a sweet and tangy glaze, alongside nutty roasted sweet potatoes and Brussels sprouts. The vibrant colors and textures not only make it visually stunning, but the combination of flavors transforms a simple bowl into a delightful feast. Perfect for meal prep, this recipe is as versatile as it is delicious, making it a favorite for both weeknight dinners and casual gatherings.
How to Make Maple Dijon Chicken Sweet Potato Bowls
Creating these Maple Dijon Chicken Sweet Potato Bowls is straightforward, even for novice cooks. You’ll start by roasting the sweet potatoes and Brussels sprouts until they’re perfectly caramelized. Meanwhile, the chicken gets a quick sear in a hot skillet, coated in a mouthwatering glaze of maple syrup and Dijon mustard. The best part? You can easily customize the bowls to suit your taste, adding your favorite garnishes or swapping out ingredients. This recipe is designed to be approachable while delivering incredible results.
Ingredients:
- 2 pieces boneless, skinless chicken breasts (about 8oz each, pounded to ¾-inch thickness)
- ⅓ cup pure maple syrup (Grade A Dark Amber recommended)
- ¼ cup Dijon mustard
- 1 tablespoon olive oil (for searing chicken)
- Salt and black pepper (to taste)
- 2 medium sweet potatoes (about 1.5 lbs, cut into ¾-inch cubes)
- 1 lb Brussels sprouts (halved or quartered)
- 2 tablespoons olive oil (for vegetables)
- 1 cup brown or wild rice (uncooked)
- ¼ teaspoon cinnamon (optional)
- 1 teaspoon fresh rosemary (chopped, optional)
- ¼ cup chopped pecans (optional)
- ¼ cup dried cranberries (optional)
- Fresh parsley (for garnish, optional)
Directions:
- Preheat your oven to 400°F and start cooking your rice according to package directions (usually 30-40 minutes).
- Prepare your vegetables by peeling and cubing the sweet potatoes into uniform ¾-inch pieces. Halve or quarter the Brussels sprouts depending on size. In a large bowl, toss the vegetables with 2 tablespoons olive oil, salt, pepper, and optional cinnamon or rosemary until evenly coated.
- Spread the vegetables on a parchment-lined baking sheet in a single layer. Roast for 25-30 minutes, stirring halfway through, until the sweet potatoes are fork-tender with golden brown edges and the Brussels sprouts have crispy, slightly charred tips.
- While the vegetables roast, whisk together the maple syrup and Dijon mustard in a small bowl until smooth. Pound your chicken breasts to an even ¾-inch thickness using a meat mallet and season both sides generously with salt and pepper.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Once the oil is shimmering, add the chicken and sear for 5-6 minutes per side until golden brown and the internal temperature reaches 165°F on an instant-read thermometer. During the final 2 minutes of cooking, brush generous amounts of the maple-Dijon glaze on both sides, letting it caramelize.
- Remove the chicken from heat and transfer it to a cutting board. Let it rest for 5 minutes before slicing. This allows the juices to redistribute, keeping your chicken moist.
- Assemble your bowls by dividing the rice among four bowls, then layering on the roasted vegetables and sliced chicken. Drizzle any remaining glaze over the top and finish with optional pecans, cranberries, and fresh parsley.
Nutritional Information
- Calories: 560
- Total Fat: 19g
- Saturated Fat: 3g
- Cholesterol: 82mg
- Sodium: 240mg
- Total Carbohydrates: 71g
- Dietary Fiber: 9g
- Sugars: 12g
- Protein: 30g
- Vitamin A: 210% DV
- Vitamin C: 70% DV
- Calcium: 6% DV
- Iron: 15% DV
How to Serve Maple Dijon Chicken Sweet Potato Bowls
These bowls are incredibly versatile and can serve as a wholesome meal for lunch or dinner. For a cozy fall dinner, consider pairing the bowls with a warm, crusty baguette or a light salad. You can also serve them at potlucks or family gatherings – they are visually impressive and sure to please a crowd!
How to Store Maple Dijon Chicken Sweet Potato Bowls
If you have leftovers, store the components separately in airtight containers in the refrigerator. The chicken will stay fresh for up to three days, while the vegetables and rice can last four days. Reheat the chicken in a skillet or microwave, and enjoy the vibrant flavors again!
Expert Tips for Perfect Maple Dijon Chicken Sweet Potato Bowls
- Pound the Chicken Evenly: This ensures even cooking, so your chicken stays juicy and tender.
- Taste as You Go: Adjust the seasoning based on your preference, especially with salt and pepper.
- Mix Up the Grains: Try quinoa or farro instead of rice for a new twist on texture and flavor.
- Add More Veggies: Feel free to sneak in other vegetables like bell peppers or zucchini for extra color and nutrition.
Delicious Variations
- Swap the Protein: Use turkey or tofu for a different protein source.
- Add a Kick: Incorporate a touch of cayenne pepper or sriracha into the glaze for a spicy kick.
- Vegetarian Version: Replace chicken with chickpeas or a plant-based protein for a tasty vegetarian option.
Frequently Asked Questions
1. Can I make this recipe in advance?
Absolutely! You can prep the vegetables and the chicken ahead of time. Just marinate the chicken in the glaze overnight for even better flavor. Roast right before serving.
2. What can I use instead of maple syrup?
Honey or agave syrup can be used as a substitute for maple syrup, though the flavor will differ slightly.
3. How do I ensure my vegetables are crispy?
Roasting them at a high temperature and ensuring they are spread out in a single layer will help achieve that delicious, crispy texture.
4. Can I use frozen vegetables?
While fresh vegetables work best for roasting, you can use frozen Brussels sprouts if needed. Just be sure to thaw and drain them before cooking.
5. Is this dish good for meal prep?
Yes! These bowls are perfect for meal prep. Divide them into individual servings for easy lunches throughout the week.
6. How do I prevent the chicken from drying out?
Let the chicken rest after cooking before slicing. This keeps the juices locked in, ensuring each bite is juicy and flavorful.
7. Can I add more spices to the chicken?
Definitely! Feel free to experiment with garlic powder, onion powder, or even smoked paprika for added richness.
8. How do I make my bowls more filling?
Consider adding additional grains or legumes, like beans, to increase the protein and fiber content.
9. What should I garnish my bowls with?
Fresh herbs like parsley or chives can brighten the dish. Nuts and dried fruit add texture and flavor too.
10. What are the best sides to serve with these bowls?
Consider pairing them with a fresh side salad, cornbread, or steamed greens for a balanced meal.
Conclusion
Maple Dijon Chicken Sweet Potato Bowls are a delightful blend of flavors and textures that will satisfy your cravings. They offer a hearty, healthy meal that’s perfect for busy days or cozy evenings alike. The sweet and tangy glaze elevates the chicken, while the roasted vegetables provide a warm contrast. Don’t be afraid to make this recipe your own by adding your favorite twists! Give it a try today and enjoy the deliciousness of homemade goodness. Feel free to share your results and ask any questions — happy cooking!
Maple Dijon Chicken Sweet Potato Bowls
Ingredients
Method
- Preheat your oven to 400°F and start cooking your rice according to package directions (usually 30-40 minutes).
- Prepare your vegetables by peeling and cubing the sweet potatoes into uniform ¾-inch pieces. Halve or quarter the Brussels sprouts depending on size. In a large bowl, toss the vegetables with 2 tablespoons olive oil, salt, pepper, and optional cinnamon or rosemary until evenly coated.
- Spread the vegetables on a parchment-lined baking sheet in a single layer. Roast for 25-30 minutes, stirring halfway through, until the sweet potatoes are fork-tender with golden brown edges and the Brussels sprouts have crispy, slightly charred tips.
- While the vegetables roast, whisk together the maple syrup and Dijon mustard in a small bowl until smooth. Pound your chicken breasts to an even ¾-inch thickness using a meat mallet and season both sides generously with salt and pepper.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Once the oil is shimmering, add the chicken and sear for 5-6 minutes per side until golden brown and the internal temperature reaches 165°F.
- During the final 2 minutes of cooking, brush generous amounts of the maple-Dijon glaze on both sides, letting it caramelize.
- Remove the chicken from heat and transfer it to a cutting board. Let it rest for 5 minutes before slicing. This allows the juices to redistribute, keeping your chicken moist.
- Assemble your bowls by dividing the rice among four bowls, then layering on the roasted vegetables and sliced chicken. Drizzle any remaining glaze over the top and finish with optional pecans, cranberries, and fresh parsley.