Description
Roasted Sweet Potato, Chicken, Kale, and Rice Bowls for Two is a simple, healthy, and flavorful meal combining tender roasted sweet potatoes, juicy chicken breast, nutrient-packed kale, and fluffy rice. Perfect for a quick weeknight dinner or meal prep, this recipe balances savory and sweet flavors with fresh, wholesome ingredients, ready in under an hour.
Ingredients
Scale
Vegetables & Produce
- 2 medium-sized sweet potatoes, peeled and diced
- 4 cups fresh kale, chopped
- 2 cloves garlic, minced
- 1 lemon, juiced
Protein
- 2 boneless, skinless chicken breasts
Grains
- 1 cup rice (white, brown, or jasmine)
Oils & Fats
- 3 tbsp olive oil, divided (for roasting and sautéing)
Spices & Seasonings
- 1/2 tsp smoked paprika
- 1/2 tsp ground cumin
- Salt, to taste
- Black pepper, to taste
Instructions
- Prep and Roast the Sweet Potatoes: Preheat the oven to 425°F (220°C). Peel and dice the sweet potatoes into bite-sized cubes. Toss them with 1 tablespoon olive oil, salt, pepper, and smoked paprika. Spread evenly on a baking sheet and roast for 25-30 minutes until tender and slightly caramelized, flipping halfway through for even cooking.
- Cook the Rice: While the sweet potatoes roast, cook 1 cup of rice according to package instructions. Fluff with a fork when done and keep warm. For extra flavor, cook the rice in chicken broth instead of water if desired.
- Season and Cook the Chicken: Pat the chicken breasts dry and season both sides with cumin, salt, pepper, and drizzle with 1 tablespoon olive oil. Heat a skillet over medium-high heat and cook the chicken for about 5-6 minutes per side or until golden brown and cooked through. Let the chicken rest for a few minutes, then slice into strips or bite-sized pieces.
- Sauté the Kale: In the same skillet, add the remaining 1 tablespoon olive oil and sauté the minced garlic for about 30 seconds. Add the chopped kale and cook for 3-4 minutes until wilted but still vibrant green. Season lightly with salt and a squeeze of lemon juice to brighten the flavor.
- Assemble the Bowls: Divide the cooked rice evenly between two bowls. Top with the roasted sweet potatoes, sliced chicken, and sautéed kale. Add extra lemon juice or your favorite dressing if desired, then serve and enjoy your wholesome, colorful meal.
Notes
- Cut sweet potatoes into uniform pieces to ensure even roasting.
- Do not overcrowd the baking sheet to allow sweet potatoes to roast properly rather than steam.
- Allow chicken to rest after cooking to retain juiciness and tenderness.
- Use fresh kale leaves for quicker cooking and better taste.
- Roast sweet potatoes and cook rice ahead of time to save prep time on busy days.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Baking, Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (1/2 recipe)
- Calories: 550 kcal
- Sugar: 6 g
- Sodium: 350 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 60 g
- Fiber: 8 g
- Protein: 35 g
- Cholesterol: 75 mg
Keywords: roasted sweet potato, chicken bowl, kale bowl, healthy dinner, easy meal, gluten free, weeknight dinner, meal prep