Save Savor the essence of the season with this stunning Harvest Bowl. This meal is a masterclass in balance, combining the earthy tones of wild rice and massaged kale with the sweetness of roasted potatoes and crisp apples. Topped with creamy goat cheese and a zesty balsamic glaze, it is a wholesome feast for both the eyes and the palate.
Save Whether you are looking for a post-workout refuel or a cozy family dinner, this dish delivers sophisticated flavors with minimal effort. The tangy balsamic dressing ties all the components together, ensuring every forkful is perfectly seasoned.
Ingredients
- Proteins: 2 boneless, skinless chicken breasts (about 400 g), 1 tbsp olive oil, 1/2 tsp kosher salt, 1/4 tsp black pepper
- Grains: 1 cup uncooked wild rice, 2 cups water or chicken broth
- Vegetables & Fruit: 1 large sweet potato (peeled and diced), 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/2 tsp salt, 4 cups chopped kale (stems removed), 1 medium apple (Honeycrisp or Fuji recommended)
- Toppings: 1/3 cup sliced almonds (toasted if desired), 1/2 cup crumbled goat cheese
- Balsamic Dressing: 1/4 cup balsamic vinegar, 1/4 cup extra virgin olive oil, 1 tsp Dijon mustard, 1 tsp honey, 1 small garlic clove (finely minced), salt and pepper to taste
Instructions
- Step 1
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Step 2
- Toss the diced sweet potato with 1 tbsp olive oil, smoked paprika, and 1/2 tsp salt. Spread on half of the baking sheet.
- Step 3
- Rub chicken breasts with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Place on the other half of the baking sheet.
- Step 4
- Roast for 25-30 minutes, flipping sweet potatoes halfway through, until chicken is cooked through (internal temp 165°F/74°C) and sweet potatoes are tender. Let chicken rest 5 minutes, then slice.
- Step 5
- Meanwhile, cook wild rice: 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 or until tender. Drain any excess liquid.
- Step 6
- Prepare the balsamic dressing: Whisk together balsamic vinegar, olive oil, Dijon mustard, honey, garlic, salt, and pepper until emulsified.
- Step 7
- Massage chopped kale with a drizzle of dressing and a pinch of salt for 1-2 minutes until tender.
- Step 8
- To assemble each bowl: Start 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.
- Step 9
- Serve immediately.
Zusatztipps für die Zubereitung
For the best results, ensure you massage the kale thoroughly; this process breaks down the tough cellulose and makes the leaves much softer. Always check the internal temperature of the chicken to ensure it reaches 165°F (74°C) for food safety and juiciness.
Varianten und Anpassungen
To make this dish vegetarian, simply omit the chicken and add roasted chickpeas or marinated tofu. You can also customize the crunch by substituting the almonds with walnuts or pecans depending on your preference.
Serviervorschläge
Enhance the flavor profile by adding roasted brussels sprouts or red onions to the bowl. For a complete dining experience, pair this meal with a light, crisp white wine such as a Sauvignon Blanc.
Save Enjoy this vibrant Harvest Bowl as a celebration of fresh, whole-food ingredients. It is a satisfying meal that proves healthy eating can be incredibly delicious and visually stunning.
Recipe FAQs
- → Can I make this harvest bowl vegetarian?
Absolutely. Replace the roasted chicken with roasted chickpeas or marinated baked tofu. Use vegetable broth instead of chicken broth when cooking the wild rice. The bowl remains just as satisfying and protein-rich with these substitutions.
- → Why should I massage the kale?
Massaging kale with a drizzle of dressing and pinch of salt breaks down the tough cell structure, making the leaves more tender and less bitter. This simple 1-2 minute technique transforms raw kale from tough and chewy to silky and pleasant to eat.
- → How long does wild rice take to cook?
Wild rice typically simmers for 35-40 minutes until tender and some grains have split open. It retains a pleasant chewy texture when done properly. Rinse before cooking and drain any excess liquid once finished for best results.
- → Can I prepare components ahead?
Yes, most elements prep beautifully in advance. Roast chicken and sweet potatoes up to 3 days ahead. Cook wild rice and store refrigerated. Wash and chop kale 2 days before. Keep dressing separate and assemble bowls just before serving for optimal texture.
- → What other nuts work in this bowl?
While toasted almonds provide excellent crunch, walnuts or pecans make wonderful substitutes. Toast whichever nut you choose for enhanced flavor and texture. For nut-free versions, try pumpkin seeds or sunflower seeds instead.
- → Which apple variety is best?
Honeycrisp or Fuji apples offer ideal sweetness and crispness that holds up well without browning quickly. Granny Smith provides tart contrast if you prefer brighter acidity. Any firm, crisp eating apple works beautifully in this combination.