Description

These Blackened Chicken and Sweet Potato Bowls are a deliciously balanced meal featuring smoky, spiced chicken, tender roasted sweet potatoes, fluffy wild rice, and a fresh kale and cabbage salad tossed in a sweet and tangy honey Dijon dressing. This colorful, nutrient-packed bowl combines bold flavors and satisfying textures for a healthy, flavorful dinner that is easy to prepare and perfect for meal prep.

Ingredients

Blackening Spice

2 teaspoons paprika
½ teaspoon cayenne pepper (optional)
2 teaspoons dried thyme
2 teaspoons garlic powder
1 teaspoon freshly ground black pepper
½ teaspoon dried rosemary

Wild Rice

1 cup wild rice
3 cups low-sodium chicken broth
½ teaspoon kosher salt

Roasted Sweet Potatoes

1 large sweet potato, diced (about 4 cups)
1 tablespoon olive oil
½ teaspoon kosher salt
2 teaspoons blackening spice blend (reserved from above)

Hot Honey Dijon Dressing

3 tablespoons Dijon mustard
¼ cup olive oil
2 tablespoons honey
1 tablespoon apple cider vinegar
2 tablespoons fresh lemon juice
2 cloves garlic, minced
¼ teaspoon cayenne pepper
½ teaspoon dried thyme
½ teaspoon kosher salt

Chicken

1 ½ pounds boneless skinless chicken breast
1 ½ teaspoons kosher salt
1 teaspoon arrowroot or tapioca flour
2 tablespoons olive oil

Salad and Toppings

4 cups thinly shredded red cabbage
4 cups thinly sliced lacinato kale, ribs removed
½ cup cilantro, chopped
½ cup chopped smoked almonds

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Instructions

Preheat Oven: Preheat your oven to 425℉ to prepare for roasting the sweet potatoes.
Mix Blackening Spice: In a small bowl, combine the paprika, optional cayenne pepper, dried thyme, garlic powder, black pepper, and dried rosemary. Set this flavorful blend aside for seasoning the chicken and sweet potatoes.
Cook Wild Rice: Rinse the wild rice under cold water until the water runs clear to remove excess starch. Transfer to a medium pot and add chicken broth and kosher salt. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for about 40 minutes until the rice is tender and fluffy. Keep warm off heat, covered with a dish towel.
Roast Sweet Potatoes: Toss diced sweet potatoes with olive oil, kosher salt, and 2 teaspoons of the blackening spice. Spread evenly on a parchment-lined baking sheet and roast on the middle rack of the oven for 25 to 30 minutes, tossing halfway through until tender and golden.
Prepare Hot Honey Dijon Dressing: In a wide-mouth jar, combine Dijon mustard, olive oil, honey, apple cider vinegar, lemon juice, minced garlic, cayenne, dried thyme, and kosher salt. Screw on the lid and shake well to emulsify the dressing. Refrigerate until ready to use.
Prepare Chicken: Place chicken breasts between parchment paper and pound to an even ¼-inch thickness using a meat mallet or skillet bottom. Mix remaining blackening spice with kosher salt and arrowroot powder. Season the chicken on all sides with this spice blend.
Sear Chicken: Heat olive oil in a large skillet over medium-high heat. Once hot but not smoking, add chicken breasts and sear for 3 to 4 minutes per side until golden brown and cooked through. Transfer to a cutting board and let rest.
Assemble Salad: In a large bowl, toss the red cabbage, kale, and chopped cilantro with a few tablespoons of the prepared Hot Honey Dijon dressing until evenly coated.
Construct Bowls: Divide the dressed greens evenly into four bowls. Add a scoop of wild rice and roasted sweet potatoes to each. Slice the rested chicken thinly and arrange on top. Sprinkle with chopped smoked almonds and drizzle additional Hot Honey Dijon dressing over each bowl before serving.

Notes

Rinsing the wild rice removes excess starch and prevents it from becoming gummy.
Arrowroot or tapioca flour helps the blackening spice adhere to the chicken and creates a nice crust when seared.
You can adjust cayenne pepper amounts to control the heat level in the blackening spice and dressing.
The Hot Honey Dijon dressing can be made ahead and stored in the fridge for up to a week.
For a gluten-free meal, ensure that the Dijon mustard and chicken broth are gluten-free certified.
Leftover components of this bowl can be stored separately for meal prep and combined when ready to eat.

Prep Time: 15 minutes
Cook Time: 35 minutes
Category: Main Course
Method: Roasting
Cuisine: American