Maple Dijon Chicken Bowl

Why Make This Recipe

Maple Dijon Chicken & Roasted Sweet Potato Bowls is a delicious and wholesome meal packed with flavors. The combination of tender chicken, roasted sweet potatoes, and Brussels sprouts makes a filling dish that is perfect for any time of the year. Using maple syrup and Dijon mustard adds a sweet and tangy twist, making this recipe a favorite among family and friends. Plus, it’s easy to prepare and can be customized to your liking!

How to Make Maple Dijon Chicken & Roasted Sweet Potato Bowls

Ingredients

• 1.5 lbs boneless, skinless chicken breasts
• 1/3 cup pure maple syrup (plus 2 tablespoons, divided)
• 1/4 cup Dijon mustard (plus 1 tablespoon, divided)
• 2 medium sweet potatoes (about 1.5 lbs, cubed)
• 1 lb Brussels sprouts (halved or quartered)
• 3 tablespoons olive oil (divided)
• 1 cup brown or wild rice (uncooked)
• 1/4 teaspoon cinnamon (optional)
• 1 teaspoon fresh rosemary (minced, optional)
• Salt and black pepper (to taste)
• Chopped pecans (for topping, optional)
• Dried cranberries (for topping, optional)
• Fresh parsley (for garnish)

Directions

1. Preheat oven to 400°F (200°C). Cook rice according to package directions.
2. Prep vegetables: Cube sweet potatoes into 1-inch chunks. Halve Brussels sprouts (quarter larger ones). Toss on a large baking sheet with 2 tablespoons olive oil, salt, pepper, and optional cinnamon and rosemary. Spread in a single layer.
3. Roast vegetables for 25-30 minutes, stirring once at the 15-minute mark, until sweet potatoes are tender and Brussels sprouts are caramelized with crispy edges.
4. Make chicken glaze: In a small bowl, whisk together 1/3 cup maple syrup and 1/4 cup Dijon mustard. Season chicken breasts well with salt and pepper.
5. Cook chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Sear chicken for 5-6 minutes per side until golden brown and cooked through (should reach 165°F internal temperature). In the last 2 minutes, brush generously with the maple-Dijon glaze on both sides.
6. Make drizzle sauce: In the same bowl, whisk remaining 2 tablespoons maple syrup with 1 tablespoon Dijon mustard.
7. Rest and slice: Let chicken rest for 5 minutes, then slice thinly against the grain.
8. Assemble bowls: Divide warm rice between bowls. Top with roasted vegetables and sliced chicken. Drizzle with maple-mustard sauce and sprinkle with pecans and cranberries if using.

How to Serve Maple Dijon Chicken & Roasted Sweet Potato Bowls

Serve the bowls warm, garnished with fresh parsley for a touch of color. This meal makes a delightful lunch or dinner and can be enjoyed alone or with your favorite side salad.

How to Store Maple Dijon Chicken & Roasted Sweet Potato Bowls

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stove until warmed through.

Tips to Make Maple Dijon Chicken & Roasted Sweet Potato Bowls

• For extra flavor, marinate the chicken in the maple-Dijon glaze for a few hours before cooking.
• You can add additional veggies like bell peppers or carrots for more variety.
• If you want a crunchier texture, roast the vegetables a bit longer or under the broiler for a few minutes before serving.

Variation

You can swap the chicken for tofu or chickpeas for a vegetarian version. Additionally, try other grains like quinoa or couscous for variation in texture.

FAQs

1. Can I use frozen vegetables?
   Yes, frozen vegetables can be used, but they may require a longer cooking time to ensure they are fully cooked and caramelized.

2. Is this recipe gluten-free?
   Yes, if you use a gluten-free Dijon mustard and check the rice package for gluten-free labeling, this dish can be gluten-free.

3. Can I prepare this recipe ahead of time?
   Yes, you can pre-cook the chicken and vegetables ahead of time and then assemble the bowls right before serving. Just reheat them before serving.

Maple Dijon Chicken & Roasted Sweet Potato Bowls

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• Author: ikramnihad
• Total Time: 50 minutes
• Yield: 4 servings 1x
• Diet: Gluten-Free (with modifications)

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Description

A delicious and wholesome meal packed with tender chicken, roasted sweet potatoes, and Brussels sprouts, featuring a sweet and tangy maple-Dijon glaze.

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Ingredients

Scale 1x2x3x

• 1.5 lbs boneless, skinless chicken breasts
• 1/3 cup pure maple syrup (plus 2 tablespoons, divided)
• 1/4 cup Dijon mustard (plus 1 tablespoon, divided)
• 2 medium sweet potatoes (about 1.5 lbs, cubed)
• 1 lb Brussels sprouts (halved or quartered)
• 3 tablespoons olive oil (divided)
• 1 cup brown or wild rice (uncooked)
• 1/4 teaspoon cinnamon (optional)
• 1 teaspoon fresh rosemary (minced, optional)
• Salt and black pepper (to taste)
• Chopped pecans (for topping, optional)
• Dried cranberries (for topping, optional)
• Fresh parsley (for garnish)

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Instructions

1. Preheat oven to 400°F (200°C). Cook rice according to package directions.
2. Cube sweet potatoes into 1-inch chunks. Halve Brussels sprouts and toss on a large baking sheet with 2 tablespoons olive oil, salt, pepper, and optional cinnamon and rosemary.
3. Roast vegetables for 25-30 minutes, stirring once at the 15-minute mark.
4. In a small bowl, whisk together 1/3 cup maple syrup and 1/4 cup Dijon mustard.
5. Season chicken breasts with salt and pepper. Heat 1 tablespoon olive oil in a skillet, sear chicken for 5-6 minutes per side, brushing with the glaze in the last 2 minutes.
6. Whisk remaining 2 tablespoons maple syrup with 1 tablespoon Dijon mustard for the drizzle sauce.
7. Let chicken rest for 5 minutes, then slice thinly against the grain.
8. Assemble bowls with warm rice, topped with roasted vegetables, sliced chicken, drizzle sauce, and optional toppings.

Notes

For extra flavor, marinate chicken in glaze for a few hours. Can swap chicken for tofu or chickpeas for a vegetarian version.

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Category: Main Course
• Method: Roasting, Searing
• Cuisine: American

Nutrition

• Serving Size: 1 bowl
• Calories: 520
• Sugar: 14g
• Sodium: 500mg
• Fat: 18g
• Saturated Fat: 3g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 65g
• Fiber: 8g
• Protein: 30g
• Cholesterol: 80mg

Keywords: Maple Dijon, Chicken, Sweet Potato, Healthy Bowls, Roasted Vegetables