Harvest Bowl with Kale Chicken (Printable)

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

# What you need:

→ Proteins

01 - 2 boneless, skinless chicken breasts (approximately 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 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 25-30 minutes, flipping sweet potatoes halfway through, until chicken reaches an internal temperature of 165°F and sweet potatoes are tender. Remove from oven and let chicken rest for 5 minutes before slicing.
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 35-40 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 balsamic dressing and a pinch of salt. Massage for 1-2 minutes until kale becomes tender.
08 - Divide massaged kale evenly among four bowls. Top each with wild rice, roasted sweet potatoes, sliced chicken, diced apple, sliced almonds, and crumbled goat cheese. Drizzle with remaining balsamic dressing.
09 - Serve immediately while components are still warm.

# Expert Advice:

01 -
  • It's a complete meal that tastes like you spent hours in the kitchen when you really didn't.
  • Every texture and flavor plays its part—nutty, creamy, tart, crisp—so no bite feels boring.
  • Leftovers actually improve because the dressing keeps everything moist and connected.
02 -
  • Don't skip the kale massage—I learned this the hard way when someone politely pushed their raw kale to the side, and I realized that this one step transforms the entire eating experience.
  • Let the chicken rest after roasting; those 5 minutes let the juices redistribute so every slice stays moist instead of drying out when you cut into it.
03 -
  • If you're cooking for a crowd, make the components separately and let people assemble their own bowls—it feels interactive and everything stays at the right temperature.
  • A perfectly ripe apple makes a huge difference; if your apple tastes mealy or bland, the whole bowl loses its brightness, so taste your apple before committing to it.
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