Merken This Harvest Bowl is a nourishing and vibrant meal that celebrates the best of seasonal flavors. It combines hearty kale and nutty wild rice with tender roasted chicken and sweet potatoes, creating a satisfying balance of textures. The addition of crisp apples, crunchy almonds, and creamy goat cheese, all tied together by a tangy balsamic dressing, makes this dish a perfect choice for a healthy lunch or dinner.
Merken The beauty of this bowl lies in its versatility and depth of flavor. By roasting the sweet potatoes with smoked paprika, you add a subtle warmth that contrasts beautifully with the fresh, crisp apple slices. Massaging the kale ensures a tender base, while the homemade balsamic dressing provides an emulsified, gourmet finish.
Ingredients
- Proteins: 2 boneless, skinless chicken breasts (400 g), 1 tbsp olive oil, 1/2 tsp kosher salt, 1/4 tsp black pepper.
- Grains: 1 cup uncooked wild rice, 2 cups water or chicken broth.
- Vegetables & Fruit: 1 large sweet potato (peeled and diced), 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/2 tsp salt, 4 cups chopped kale, 1 medium apple (Honeycrisp or Fuji recommended).
- Toppings: 1/3 cup sliced almonds, 1/2 cup crumbled goat cheese.
- Balsamic Dressing: 1/4 cup balsamic vinegar, 1/4 cup extra virgin olive oil, 1 tsp Dijon mustard, 1 tsp honey, 1 small garlic clove (minced), salt and pepper to taste.
Instructions
- Step 1: Prep the Oven
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Step 2: Season Sweet Potatoes
- Toss the diced sweet potato with 1 tbsp olive oil, smoked paprika, and 1/2 tsp salt. Spread on half of the baking sheet.
- Step 3: Prepare Chicken
- Rub chicken breasts with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Place on the other half of the baking sheet.
- Step 4: Roast
- Roast for 25-30 minutes, flipping sweet potatoes halfway through, until chicken reaches an internal temperature of 165°F (74°C). Let chicken rest for 5 minutes, then slice.
- Step 5: Cook Wild Rice
- Rinse rice under cold water. Combine rice and liquid in a saucepan. Bring to a boil, reduce heat, cover, and simmer for 35-40 minutes. Drain excess liquid.
- Step 6: Make Dressing
- Whisk together balsamic vinegar, olive oil, Dijon mustard, honey, garlic, salt, and pepper until emulsified.
- Step 7: Massage Kale
- Massage chopped kale with a drizzle of dressing and a pinch of salt for 1-2 minutes until tender.
- Step 8: Assemble
- Start with a bed of massaged kale. Top with wild rice, sweet potatoes, chicken, apple, almonds, and goat cheese. Drizzle with balsamic dressing.
- Step 9: Serve
- Serve immediately.
Zusatztipps für die Zubereitung
To ensure the best results, use a sharp knife to dice the sweet potatoes into uniform pieces for even roasting. Don't skip the step of massaging the kale; it breaks down the fibrous structure, making it much more pleasant to eat. For extra crunch, you can lightly toast the almonds in a dry pan for 2-3 minutes before adding them as a topping.
Varianten und Anpassungen
For a vegetarian version, simply omit the chicken and replace it with roasted chickpeas or marinated tofu. If you don't have almonds on hand, walnuts or pecans make excellent substitutes. You can also experiment with different greens like baby spinach or add extra roasted vegetables like brussels sprouts or red onions for more variety.
Serviervorschläge
This Harvest Bowl is best served immediately while the roasted components are still warm. For a complete dining experience, pair it with a light, crisp white wine such as Sauvignon Blanc. The nutritional profile per serving includes approximately 510 calories, 30 g of protein, and 48 g of carbohydrates, making it a well-rounded meal.
Merken Enjoy this wholesome and flavorful Harvest Bowl as a celebration of fresh, high-quality ingredients. Whether you are serving guests or preparing a personal meal, it is sure to satisfy with its rich colors and satisfying taste.
Fragen und Antworten zum Rezept
- → Kann ich die Ernte-Schale vegetarisch zubereiten?
Ja, ersetzen Sie das Hähnchen einfach durch geröstete Kichererbsen oder marinierten Tofu. Der Geschmack und die Nährwerte bleiben ausgezeichnet.
- → Wie lange hält sich die zubereitete Schale?
Die zusammengestellten Schalen halten sich 2-3 Tage im Kühlschrank. Bewahren Sie Dressing separat auf, um die Frische zu erhalten.
- → Welcher Apfel eignet sich am besten?
Honeycrisp oder Fuji Äpfel sind ideal wegen ihrer Süße und Knackigkeit. Sie ergänzen die herben Zutaten perfekt.
- → Kann ich Wildreis durch andere Getreide ersetzen?
Quinoa oder Brauner Reis sind gute Alternativen. Passen Sie die Kochzeit entsprechend an – Quinoa benötigt etwa 15 Minuten.
- → Warum sollte man Grünkohl massieren?
Das Massieren mit Dressing und Salz bricht die harten Zellwände auf, making den Grünkohl zarter und angenehmer zu essen.
- → Ist dieses Gericht glutenfrei?
Ja, alle Zutaten sind natürlich glutenfrei. Achten Sie nur darauf, dass Ihre Gewürze und Brühe keine Glutenzusätze enthalten.