Description
This vibrant Blackened Chicken and Sweet Potato Bowl is a nutritious and flavorful meal featuring tender blackened chicken breasts, roasted sweet potatoes, fluffy wild rice, and fresh greens tossed in a tangy hot honey Dijon dressing. Perfect for a gluten-free and dairy-free diet, this recipe balances smoky spices and bright, fresh ingredients for a wholesome bowl that’s easy to prepare and satisfying for any occasion.
Ingredients
Blackening Spice
- 2 teaspoons paprika
- ½ teaspoon cayenne pepper (optional)
- 2 teaspoons dried thyme
- 2 teaspoons garlic powder
- 1 teaspoon freshly ground black pepper
- ½ teaspoon dried rosemary
Wild Rice
- 1 cup wild rice
- 3 cups low-sodium chicken broth
- ½ teaspoon kosher salt
Sweet Potatoes
- 1 large sweet potato, diced (about 4 cups)
- 1 tablespoon olive oil
- ½ teaspoon kosher salt
- 2 teaspoons blackening spice blend (from above)
Hot Honey Dressing
- 3 tablespoons Dijon mustard
- ¼ cup olive oil
- 2 tablespoons honey
- 1 tablespoon apple cider vinegar
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- ¼ teaspoon cayenne pepper
- ½ teaspoon dried thyme
- ½ teaspoon kosher salt
Chicken
- 1 ½ pounds boneless skinless chicken breasts
- 1 ½ teaspoons kosher salt
- 1 teaspoon arrowroot or tapioca flour
- 2 tablespoons olive oil
- Remaining blackening spice blend mixed with salt and arrowroot from above
To Assemble
- 4 cups thinly shredded red cabbage
- 4 cups thinly sliced lacinato kale (ribs removed)
- ½ cup chopped cilantro
- ½ cup chopped smoked almonds
Instructions
- Preheat Oven: Set your oven to 425℉ to prepare for roasting the sweet potatoes.
- Mix Blackening Spice: In a small bowl, combine paprika, cayenne pepper, thyme, garlic powder, black pepper, and rosemary. Set aside this spice blend.
- Cook Wild Rice: Rinse the wild rice under cold water until water runs clear to remove excess starch. Transfer to a medium pot with chicken broth and kosher salt. Bring to a boil over medium-high heat, then reduce to low, cover, and cook for about 40 minutes until the rice is tender and fluffy. Remove from heat, uncover, and cover loosely with a dish towel to steam.
- Roast Sweet Potatoes: On a parchment-lined baking sheet, toss diced sweet potatoes with olive oil, kosher salt, and 2 teaspoons of the blackening spice. Spread evenly and roast on the middle oven rack for 25-30 minutes, tossing halfway through, until golden and tender.
- Prepare Hot Honey Dijon Dressing: In a mason jar, combine Dijon mustard, olive oil, honey, apple cider vinegar, lemon juice, minced garlic, cayenne, thyme, and salt. Seal and shake vigorously until smooth and emulsified. Chill until ready to use.
- Prepare Chicken: Pound chicken breasts between parchment paper to an even ¼-inch thickness. Mix remaining blackening spice with kosher salt and arrowroot flour. Season chicken evenly on all sides with this mixture.
- Sear Chicken: Heat olive oil in a large skillet over medium-high heat. When hot but not smoking, sear chicken breasts for 3-4 minutes per side until golden and cooked through. Transfer to a cutting board and let rest before slicing thinly.
- Assemble the Bowl: In a large bowl, toss red cabbage, kale, and cilantro with a few tablespoons of the hot honey dressing. Divide greens into four bowls. Add a scoop of wild rice and roasted sweet potatoes to each. Arrange sliced chicken on top, sprinkle with smoked almonds, and drizzle extra dressing over each bowl.
Notes
- The cayenne pepper in the blackening spice and the dressing is optional; adjust to your preferred spice level.
- Arrowroot or tapioca flour helps the spices adhere better to the chicken and creates a slightly crispy exterior when seared.
- Wild rice can be substituted with brown rice or quinoa if preferred, adjusting cooking times as necessary.
- For a dairy-free meal, ensure the chicken broth used is also dairy-free certified.
- Leftover components can be stored separately in the refrigerator for up to 3 days for easy meal prep.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: American
