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Maple Dijon Chicken Sweet Potato Bowls

Maple Dijon Chicken Sweet Potato Bowls for Cozy Nights

These Maple Dijon Chicken Sweet Potato Bowls are a hearty dinner packed with 47 grams of protein, perfect for meal prep and flavorful weeknight meals.
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Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: American
Calories: 650
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 2 pieces Boneless, Skinless Chicken Breasts Pound to even thickness for uniform cooking.
  • 1/3 cup Pure Maple Syrup Choose real maple syrup for the best flavor.
  • 1/4 cup Dijon Mustard Provides tangy flavor.
  • 3 tablespoons Olive Oil Essential for roasting vegetables.
  • Salt Basic seasoning.
  • Black Pepper Basic seasoning.
For the Vegetables
  • 2 medium Sweet Potatoes ~1.5 lbs, cube uniformly.
  • 1 lb Brussels Sprouts Halved or quartered for optimal cooking.
For the Base
  • 1 cup Brown or Wild Rice Cook as per package directions.
For Optional Ingredients
  • 1/4 teaspoon Cinnamon Adds warmth and enhances sweetness.
  • 1 teaspoon Fresh Rosemary Use fresh for best results.
  • Chopped Pecans Optional, add for crunch.
  • Dried Cranberries Optional, for a touch of tartness.
  • Fresh Parsley For garnish.

Equipment

  • Skillet
  • Baking Sheet
  • Mixing bowl
  • Oven

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 400°F (200°C) and prepare the brown or wild rice according to package directions.
  2. Wash and peel the sweet potatoes, cutting them into uniform cubes; halve or quarter the Brussels sprouts. Toss with olive oil, salt, pepper, and optional spices.
  3. Spread the vegetables on a baking sheet and roast for 25–30 minutes until tender and golden.
  4. In a bowl, whisk together maple syrup and Dijon mustard. Season the chicken breasts with salt and pepper.
  5. Sear the chicken in a skillet with olive oil for 5–6 minutes on each side, brushing glaze during the last 2 minutes.
  6. Let the chicken rest for 5 minutes before slicing.
  7. Assemble the bowls with rice, roasted vegetables, sliced chicken, and remaining glaze. Add optional toppings if desired.

Nutrition

Serving: 1bowlCalories: 650kcalCarbohydrates: 60gProtein: 47gFat: 25gSaturated Fat: 4gPolyunsaturated Fat: 8gMonounsaturated Fat: 11gCholesterol: 80mgSodium: 600mgPotassium: 900mgFiber: 10gSugar: 12gVitamin A: 15000IUVitamin C: 100mgCalcium: 80mgIron: 3mg

Notes

Consider storing meal prep components separately to maintain freshness. Use pure maple syrup for best flavor and allow the chicken to rest after cooking.

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