Maple Dijon Chicken Sweet Potato Bowls for Cozy Nights
Embrace the ultimate comfort food experience with these Maple Dijon Chicken Sweet Potato Bowls. This dish marries tender, pan-seared chicken glazed in a sweet and tangy maple Dijon sauce with perfectly roasted, caramelized sweet potatoes and crisp Brussels sprouts, all served over a bed of wholesome rice. It's a symphony of flavors and textures, ideal for a satisfying weeknight dinner or a relaxed weekend meal.
Prep Time
20 minutes
Cook Time
30 minutes
Total Time
50 minutes
Servings
2 servings
Keywords
Maple Dijon chickensweet potato bowlscozy dinnerhealthy chicken reciperoasted vegetablesmeal prepweeknight comfort foodautumn flavorseasy chicken recipegluten-free option
Why This Recipe Delivers
- A perfect balance of sweet, savory, and tangy flavors in every bite.
- Packed with wholesome ingredients like sweet potatoes, Brussels sprouts, and brown rice for a nutritious meal.
- Quick to prepare and cook, making it ideal for busy weeknights.
- Offers a satisfying blend of textures from tender chicken, soft vegetables, and crunchy toppings.
- Versatile and easily customizable with various vegetables or protein options.
Ingredients
- For the Chicken:
- 2 pieces Boneless, Skinless Chicken Breasts (approximately 300-350 grams / 10-12 ounces total), pounded to even thickness for uniform cooking
- 80 ml (1/3 cup) Pure Maple Syrup, choose real maple syrup for the best flavor
- 60 ml (1/4 cup) Dijon Mustard, provides tangy flavor
- 45 ml (3 tablespoons) Olive Oil, divided
- 5 grams (1 teaspoon) Salt, or to taste
- 2 grams (1/2 teaspoon) Black Pepper, or to taste
- For the Vegetables:
- 2 medium Sweet Potatoes (approximately 680 grams / 1.5 lbs), peeled and cubed uniformly
- 450 grams (1 lb) Brussels Sprouts, trimmed and halved or quartered for optimal cooking
- For the Base:
- 200 grams (1 cup) Brown or Wild Rice, uncooked, cook as per package directions
- For Optional Ingredients:
- 1 gram (1/4 teaspoon) Cinnamon, adds warmth and enhances sweetness
- 2 grams (1 teaspoon) Fresh Rosemary, finely chopped, use fresh for best results
- 30 grams (1/4 cup) Chopped Pecans, optional, add for crunch
- 30 grams (1/4 cup) Dried Cranberries, optional, for a touch of tartness
- 15 grams (1/4 cup) Fresh Parsley, chopped, for garnish
Instructions
- Preheat your oven to 200°C (400°F) to ensure it reaches the proper temperature for roasting. Simultaneously, prepare the brown or wild rice according to the package directions; typically this involves rinsing the rice, combining with a specific water ratio, and simmering until tender, then letting it rest.
- While the oven preheats and rice cooks, wash and peel the sweet potatoes, then cut them into uniform 2.5 cm (1-inch) cubes to promote even cooking. Trim the ends of the Brussels sprouts and halve or quarter them, depending on their size, to maximize surface area for caramelization. In a large bowl, toss the prepared sweet potatoes and Brussels sprouts with 30 ml (2 tablespoons) of the olive oil, 3 grams (1/2 teaspoon) of salt, 1 gram (1/4 teaspoon) of black pepper, and the optional cinnamon and fresh rosemary if using. Ensure all vegetables are lightly coated.
- Spread the seasoned vegetables in a single layer on a large baking sheet, avoiding overcrowding, which can steam rather than roast them. If necessary, use two baking sheets. Roast for 25–30 minutes, or until the sweet potatoes are fork-tender and slightly caramelized, and the Brussels sprouts are tender-crisp with nicely browned edges. Give them a toss halfway through for even cooking.
- While the vegetables roast, prepare the maple Dijon glaze and chicken. In a small bowl, whisk together the pure maple syrup and Dijon mustard until well combined. Season the pounded chicken breasts generously with the remaining 2 grams (1/2 teaspoon) of salt and 1 gram (1/4 teaspoon) of black pepper on both sides.
- Heat a large skillet over medium-high heat with the remaining 15 ml (1 tablespoon) of olive oil. Once the oil shimmers, carefully add the seasoned chicken breasts. Sear for 5–6 minutes on each side, or until golden brown and cooked through to an internal temperature of 74°C (165°F). During the last 2 minutes of cooking on each side, brush the chicken generously with the maple Dijon glaze, allowing it to caramelize slightly and coat the chicken beautifully. Reserve any remaining glaze for serving.
- Once cooked, remove the chicken from the skillet and transfer it to a cutting board. Tent it loosely with foil and let it rest for 5 minutes. This crucial step allows the juices to redistribute, ensuring the chicken remains tender and moist. After resting, slice the chicken breasts into desired portions.
- To assemble the bowls, divide the cooked brown or wild rice among two serving bowls. Top with a generous portion of the roasted sweet potatoes and Brussels sprouts. Arrange the sliced maple Dijon chicken over the vegetables and drizzle with any remaining glaze from the skillet or the reserved glaze. Garnish with optional chopped pecans, dried cranberries, and fresh parsley for added texture, flavor, and freshness. Serve immediately and enjoy the comforting flavors.
Tools You’ll Need
- Large baking sheet
- Large skillet (oven-safe if preferred for different chicken finishing techniques)
- Medium saucepan (for rice)
- Large mixing bowl
- Whisk
- Sharp knife
- Cutting board
- Measuring cups and spoons
- Meat thermometer (optional, but recommended for accuracy)
Essential Success Tips
- Pound your chicken breasts to an even thickness (about 1.5-2 cm or 0.5-0.75 inches) to ensure they cook uniformly and remain juicy, preventing dry spots.
- Cut sweet potatoes and Brussels sprouts into similar-sized pieces for consistent roasting. Smaller pieces will caramelize more, while larger pieces will be softer inside.
- Avoid overcrowding the baking sheet when roasting vegetables; use two sheets if necessary. This allows the hot air to circulate, leading to beautifully caramelized vegetables instead of steamed ones.
- Do not skip the resting step for the chicken. Resting allows the muscle fibers to relax and reabsorb juices, resulting in a more tender and flavorful chicken.
- Use real, pure maple syrup for the glaze. Imitation syrups contain high-fructose corn syrup and lack the rich, complex flavor that is crucial for this dish.
Professional Cooking Secrets
- For an extra layer of flavor in your glaze, reduce the maple Dijon mixture slightly in a small saucepan over medium-low heat until it thickens slightly before brushing onto the chicken. This concentrates the flavors and creates a richer, more viscous coating.
- To achieve an even crispier skin on your Brussels sprouts, consider adding a pinch of baking soda to the tossing oil. This helps break down the pectin, encouraging more browning and crispness.
- If you prefer a deeper, more robust chicken flavor, consider brining your chicken breasts for 15-30 minutes in a simple salt solution before pounding and seasoning. This helps to tenderize the meat and lock in moisture.
Notes
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or a skillet, adding a splash of broth if needed to prevent dryness.
- Variations: Feel free to swap out sweet potatoes for butternut squash or carrots, and Brussels sprouts for broccoli or asparagus. You can also try other proteins like pork tenderloin or salmon.
- Make Ahead: The rice can be cooked a day in advance. The maple Dijon glaze can also be whisked together and stored in the refrigerator for up to a week.
Frequently Asked Questions
Can I use chicken thighs instead of breasts?
Yes, absolutely! Chicken thighs are a great alternative, offering a richer flavor and often staying juicier. Adjust cooking time accordingly; thighs may take slightly longer, around 7-9 minutes per side, depending on thickness.
How can I make this dish vegetarian or vegan?
To make this dish vegetarian, omit the chicken and consider adding a can of drained and rinsed chickpeas or white beans to the roasting vegetables for extra protein. For a vegan version, use plant-based chicken substitutes or extra firm tofu, pressed and cubed, then tossed in the maple Dijon glaze and pan-seared or baked.
What other grains can I use instead of brown or wild rice?
Quinoa, farro, couscous, or even cauliflower rice (for a low-carb option) would all make excellent bases for these bowls. Cook them according to their package directions.
Nutrition Facts (Per Serving)
Per serving (estimated): Calories: 650, Protein: 40g, Fat: 25g, Carbs: 70g, Fiber: 10g, Sugars: 25g.
Allergy Information
Contains sulfites (from Dijon mustard). This recipe is naturally gluten-free if using gluten-free Dijon mustard and checking rice packaging for cross-contamination. Ensure all optional toppings are free from specific allergens if serving to individuals with dietary restrictions.
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