Maple Dijon Chicken & Sweet Potato Bowls That Comfort Your Soul
Indulge in the perfect harmony of sweet, savory, and tangy with these soul-comforting Maple Dijon Chicken and Sweet Potato Bowls. This dish features tender chicken coated in a luscious maple-Dijon glaze, paired with perfectly roasted, caramelized sweet potatoes. It's an effortlessly elegant meal that promises warmth and satisfaction in every single bite.
Prep Time
20 minutes
Cook Time
35-40 minutes
Total Time
55-60 minutes
Servings
4 servings
Keywords
Maple Dijon chickensweet potato bowlscomforting dinnerhealthy chicken recipesheet pan mealeasy weeknight dinnernutritious bowlschicken and sweet potatoflavorful chickenfall recipe
Why This Recipe Delivers
- It's a complete, balanced meal packed with protein, healthy carbs, and vibrant vegetables.
- The combination of sweet maple, tangy Dijon, and earthy sweet potato creates an unforgettable flavor profile.
- Ready in under an hour, making it perfect for a satisfying weeknight dinner.
- Customizable with various grains, vegetables, and protein options.
- Offers a comforting, hearty experience that truly nourishes the soul.
Ingredients
- For the Sweet Potatoes:
- 2 medium sweet potatoes (approximately 600-700 grams), peeled and diced into 2.5 cm (1-inch) cubes. Substitution: Butternut squash or carrots can be used for a different sweet profile.
- 30 mL (2 tablespoons) olive oil. Substitution: Avocado oil or melted coconut oil can be used.
- 5 mL (1 teaspoon) garlic powder. Tip: Fresh minced garlic (2 cloves) can be substituted for a more robust taste.
- Salt and freshly ground black pepper to taste
- For the Chicken:
- 4 chicken breasts (approximately 600-800 grams total). Substitution: Chicken thighs can be used for extra flavor and juiciness.
- 45 mL (3 tablespoons) maple syrup. Substitution: Honey can be swapped for a different sweetener.
- 30 mL (2 tablespoons) Dijon mustard. Tip: Whole grain mustard offers a chunkier texture and different flavor profile.
- 15 mL (1 tablespoon) olive oil
- Salt and freshly ground black pepper to taste
- For the Bowl Base:
- 200 grams (1 cup) quinoa or brown rice, uncooked. Tip: Substituting with cooked leafy greens (like spinach or kale) can create a lighter dish.
- For Garnish:
- Fresh herbs (e.g., parsley or cilantro), finely chopped, for additional flavor and color
Instructions
- Preheat your oven to 220°C (425°F). While the oven preheats, peel your sweet potatoes and dice them into uniform 2.5 cm (1-inch) cubes. In a large bowl, toss the diced sweet potatoes with 30 mL (2 tablespoons) of olive oil, 5 mL (1 teaspoon) of garlic powder, a generous pinch of salt, and freshly ground black pepper until evenly coated. This ensures every piece caramelizes beautifully.
- Spread the seasoned sweet potatoes in a single layer on a large baking sheet. Ensure they are not overcrowded, as this will steam them instead of roasting. Roast for 25-30 minutes, turning them halfway through with a spatula, until they are tender when pierced with a fork and have developed a lovely golden-brown caramelization on the edges.
- While the sweet potatoes are roasting, prepare the maple Dijon marinade for the chicken. In a medium bowl, whisk together 45 mL (3 tablespoons) of maple syrup, 30 mL (2 tablespoons) of Dijon mustard, 15 mL (1 tablespoon) of olive oil, a pinch of salt, and freshly ground black pepper until thoroughly combined and smooth.
- Add the chicken breasts to the marinade, ensuring each piece is fully coated. Let the chicken marinate at room temperature for at least 15 minutes to absorb the flavors. If you have more time, you can marinate them in the refrigerator for up to 2 hours for deeper flavor penetration.
- Cook the marinated chicken. Heat a large skillet over medium-high heat. Once hot, add the chicken breasts, shaking off any excess marinade. Sear for 6-7 minutes on each side, or until the chicken is golden brown and cooked through, reaching an internal temperature of 74°C (165°F) when measured with a meat thermometer. Resist the urge to move the chicken too much to allow a nice crust to form.
- While the chicken cooks and sweet potatoes roast, prepare your quinoa or brown rice. Follow the package instructions for your chosen grain. Typically, this involves rinsing the grain, combining it with a specific ratio of water, bringing it to a boil, then simmering until the liquid is absorbed and the grain is tender.
- Once the chicken is cooked, remove it from the skillet and let it rest on a cutting board for a few minutes before slicing. Resting allows the juices to redistribute, ensuring the chicken remains succulent. Slice the chicken breasts into desired pieces.
- Assemble your comforting bowls. Divide the cooked quinoa or rice among four bowls. Top generously with the roasted sweet potatoes and sliced maple Dijon chicken. Garnish with a sprinkle of fresh chopped herbs like parsley or cilantro for a burst of freshness and color. Serve immediately and enjoy the comforting flavors.
Tools You’ll Need
- Large baking sheet
- Large mixing bowl
- Medium mixing bowl
- Whisk
- Large skillet or cast-iron pan
- Cutting board
- Sharp knife
- Meat thermometer (optional but recommended)
- Saucepan (for grain)
Essential Success Tips
- For the best caramelization on your sweet potatoes, ensure they are spread in a single layer on the baking sheet without overcrowding. Use two sheets if necessary.
- Don't skip the resting step for the chicken. Allowing it to rest for 5-10 minutes after cooking keeps it juicy and tender.
- Dice your sweet potatoes to a uniform size (approximately 2.5 cm or 1 inch) to ensure even cooking.
- Always check the internal temperature of your chicken with a meat thermometer to ensure it reaches 74°C (165°F) for food safety and optimal tenderness.
- Taste the maple Dijon marinade before coating the chicken and adjust seasonings as needed; some mustards are saltier than others.
Professional Cooking Secrets
- To elevate the flavor of your roasted sweet potatoes, lightly dust them with a pinch of smoked paprika or a dash of cinnamon before roasting. This adds an extra layer of warmth and complexity.
- For an even richer chicken glaze, after cooking the chicken, deglaze the skillet with a splash of chicken broth or white wine, scraping up any browned bits. Simmer for a minute, then drizzle this pan sauce over the chicken before serving.
- Consider blooming your garlic powder in a tiny amount of hot olive oil for 30 seconds before tossing with the sweet potatoes. This intensifies the garlic flavor without burning it during roasting.
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 oven.
- Meal Prep: This dish is excellent for meal prepping! Cook all components on Sunday, portion into containers, and you have healthy, delicious lunches or dinners for the week.
- Variations: Feel free to add other roasted vegetables like broccoli florets, Brussels sprouts, or bell peppers to the sheet pan alongside the sweet potatoes for extra nutrients and variety.
Frequently Asked Questions
Can I make this recipe vegetarian or vegan?
Absolutely! To make it vegetarian, omit the chicken and use chickpeas or firm tofu roasted in the maple Dijon marinade. For a vegan version, ensure your maple syrup is pure and substitute the chicken as mentioned, and use a plant-based grain.
What can I serve with these bowls if I don't want rice or quinoa?
These bowls are incredibly versatile. You can serve them over a bed of fresh mixed greens, spiralized zucchini noodles, cauliflower rice, or even a simple side salad for a lighter option.
How can I prevent the chicken from drying out?
The key is not to overcook it. Use a meat thermometer to ensure it reaches 74°C (165°F) and then remove it promptly from the heat. Resting the chicken for 5-10 minutes after cooking also helps to keep it juicy by allowing the internal juices to redistribute.
Nutrition Facts (Per Serving)
Per serving (estimated): Calories: 550-600, Protein: 45-50g, Fat: 20-25g, Carbs: 55-60g, Fiber: 7-9g.
Allergy Information
Contains no common allergens as written, but can be made gluten-free if gluten-free quinoa or brown rice is used. Ensure all ingredients, particularly Dijon mustard, are certified gluten-free if needed. Contains poultry.
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