Description
Maple Dijon Chicken Sweet Potato Bowls offer a perfect balance of sweet, tangy, and savory flavors with tender chicken breasts glazed in a maple mustard sauce, served alongside roasted sweet potatoes, Brussels sprouts, and fluffy brown or wild rice. This wholesome, vibrant dish is ideal for a nutritious and satisfying weeknight meal.
Ingredients
Scale
Protein
- 1.5 lbs boneless, skinless chicken breasts
Vegetables & Sides
- 2 medium sweet potatoes (about 1.5 lbs, cubed)
- 1 lb Brussels sprouts (halved or quartered)
- 1 cup brown or wild rice (uncooked)
Glaze & Seasonings
- 1/3 cup pure maple syrup (plus 2 tablespoons, divided)
- 1/4 cup Dijon mustard (plus 1 tablespoon, divided)
- 3 tablespoons olive oil (divided)
- 1/4 teaspoon cinnamon (optional)
- 1 teaspoon fresh rosemary (minced, optional)
- Salt and black pepper (to taste)
Toppings & Garnish
- Chopped pecans (optional)
- Dried cranberries (optional)
- Fresh parsley (for garnish)
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) to ensure it’s hot and ready for roasting the vegetables, which helps develop a delicious caramelized flavor.
- Cook Rice: Prepare 1 cup of brown or wild rice according to package directions while prepping your other ingredients, so the grains are warm and fluffy when serving.
- Prep Vegetables: Chop the sweet potatoes into 1-inch pieces for even cooking. Halve the Brussels sprouts and quarter any large ones to ensure uniform roasting.
- Toss Vegetables: On a large baking sheet, combine the sweet potatoes and Brussels sprouts with 2 tablespoons olive oil, salt, pepper, and, if using, cinnamon and rosemary. Stir well to coat evenly.
- Roast Vegetables: Spread the vegetables in a single layer on the baking sheet. Roast in the preheated oven for 25-30 minutes, stirring halfway through, until they are tender and golden brown.
- Make Glaze: In a bowl, whisk together 1/3 cup maple syrup and 1/4 cup Dijon mustard to create a flavorful glaze for the chicken.
- Season Chicken: Season the chicken breasts with salt and pepper to taste, enhancing their natural flavor before cooking.
- Sear Chicken: Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook chicken breasts for 5-6 minutes per side until they’re golden brown and reach an internal temperature of 165°F (74°C).
- Glaze Chicken: During the final 2 minutes of cooking, brush the chicken generously with the maple Dijon glaze to create a sticky, sweet coating.
- Rest and Slice: Let the chicken rest for 5 minutes after cooking to retain juices, then slice thinly against the grain for maximum tenderness.
- Assemble Bowls: Build each bowl by layering warm rice, roasted sweet potatoes, Brussels sprouts, and sliced chicken. Drizzle additional maple-mustard sauce on top and garnish with chopped pecans, dried cranberries, and fresh parsley if desired.
Notes
- For even more flavor, marinate the chicken in the maple Dijon glaze for 30 minutes before cooking.
- Use wild rice for a nuttier texture, or substitute with quinoa for a gluten-free option.
- Roast vegetables can be prepared ahead and reheated for meal prep convenience.
- Adjust seasoning and glaze amounts to taste for personal sweetness or tanginess preferences.
- To make it gluten-free, double-check the Dijon mustard label to ensure it contains no gluten.
