Harvest Bowl with Chicken and Kale (Print Version)

Hearty bowl featuring roasted chicken, wild rice, kale, sweet potatoes, apples, almonds, and goat cheese with balsamic dressing.

# What You'll Need:

→ Proteins

01 - 2 boneless, skinless chicken breasts (about 14 oz)
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 & 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
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 Make It:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper.
02 - Toss the 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. Let chicken rest 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 - Massage chopped kale with a drizzle of dressing and a pinch of salt for 1 to 2 minutes until tender.
08 - Start each bowl with a bed of massaged kale. Top with wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle with balsamic dressing.
09 - Serve immediately.

# Additional Tips::

01 -
  • Every component cooks simultaneously, so you're not juggling pans for hours—one sheet, one pot, done.
  • It's forgiving enough for weeknight dinners but impressive enough to serve when friends mention they eat well.
  • The balsamic dressing brings everything into focus, tying sweetness, earthiness, and tang into one balanced bite.
02 -
  • Don't slice the chicken immediately after it comes out of the oven—those five minutes of rest are when the fibers relax and reabsorb their juices, preventing them from running all over your bowl.
  • Massage the kale before assembly, not after; once it's tender, it stays that way and absorbs the dressing's flavors more completely than it would raw.
03 -
  • Roast at 400°F rather than 425°F so everything cooks gently and develops sweetness instead of burning at the edges—patience rewards you here.
  • The balsamic dressing's magic comes from the emulsification created by the mustard and honey; don't skip these ingredients or the dressing will feel thin and one-dimensional.
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