Maple Dijon Chicken Sweet Potato Bowls Recipe
This Maple Dijon Chicken Sweet Potato Bowl recipe combines tender pan-seared chicken breasts glazed with a sweet and tangy maple Dijon sauce, roasted sweet potatoes and Brussels sprouts for caramelized flavor, and a hearty base of brown or wild rice. Topped with toasted pecans and dried cranberries, this wholesome and vibrant bowl is perfect for a nutritious and satisfying meal that is easy to prepare and packed with balanced flavors.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Roasting
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Chicken and Glaze
- 1.5 lbs boneless, skinless chicken breasts (pounded to even thickness)
- 1/3 cup pure maple syrup (Grade A Dark Robust recommended), divided
- 1/4 cup Dijon mustard, divided
- Salt and black pepper to taste
- 1 tablespoon olive oil
Roasted Vegetables
- 2 medium sweet potatoes (about 1.5 lbs), cubed into 1-inch pieces
- 1 lb Brussels sprouts, halved or quartered
- 3 tablespoons olive oil, divided
- 1/4 teaspoon cinnamon (optional)
- 1 teaspoon fresh rosemary, minced (optional)
- Salt and black pepper to taste
Grain Base
- 1 cup uncooked brown or wild rice
Toppings and Garnish
- Chopped pecans (optional, lightly toasted)
- Dried cranberries (optional)
- Fresh parsley for garnish
Instructions
- Preheat and Prepare Rice and Vegetables: Preheat the oven to 400°F. Cook the brown or wild rice according to package directions. Cube the sweet potatoes into uniform 1-inch pieces. Halve the Brussels sprouts, quartering any larger ones to ensure even cooking.
- Season and Roast Vegetables: Toss the sweet potatoes and Brussels sprouts on a large baking sheet with 2 tablespoons of olive oil, salt, pepper, and optional cinnamon and rosemary. Arrange in a single layer without overcrowding for optimal caramelization. Roast in the oven for 25-30 minutes, stirring once halfway through at 15 minutes, until the vegetables are tender and golden on the edges.
- Make Maple Dijon Glaze: Whisk together 1/3 cup maple syrup with 1/4 cup Dijon mustard in a small bowl. This glaze will be used for cooking the chicken.
- Season and Sear Chicken: Season the pounded chicken breasts generously with salt and black pepper. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Sear the chicken breasts for 5-6 minutes per side until golden brown and the internal temperature reaches 165°F. During the last 2 minutes of cooking, brush the chicken with the prepared maple Dijon glaze to caramelize the sugars without burning.
- Prepare Maple Mustard Drizzle: Whisk together the remaining 2 tablespoons maple syrup with 1 tablespoon Dijon mustard in a bowl to create a drizzle sauce served with the dish.
- Rest and Slice Chicken: Allow the chicken to rest for 5 minutes after cooking to keep it juicy and tender. Then slice the chicken thinly against the grain for optimal tenderness.
- Assemble the Bowls: Divide the cooked rice among serving bowls. Top with the roasted sweet potatoes and Brussels sprouts, then layer sliced chicken on top. Drizzle with the maple mustard sauce. Finish by adding optional toasted pecans, dried cranberries, and garnish with fresh parsley for added texture and visual appeal.
Notes
- Using pure maple syrup, especially Grade A Dark Robust, enhances the depth of flavor compared to pancake syrup.
- Ensure vegetables are spread out evenly on the baking sheet to get a nice caramelized roast instead of steaming.
- Brushing glaze only in the final minutes of chicken cooking helps avoid burning the sugars.
- Resting the chicken before slicing locks in moisture for juicy meat.
- Optional additions like cinnamon and rosemary add warmth and aroma without overpowering the dish.
- Toast pecans lightly before topping for crunch and enhanced nutty flavor.
Keywords: maple Dijon chicken, sweet potato bowls, roasted vegetables, healthy chicken recipe, fall recipes, maple mustard glaze, brown rice bowl
