Description
Maple Dijon Chicken & Sweet Potato Bowls is a wholesome and gluten-free meal that perfectly balances sweet and savory flavors. Featuring tender chicken breasts marinated in a maple syrup and Dijon mustard blend and served alongside roasted sweet potatoes and quinoa or brown rice, this dish is both comforting and nutritious, ideal for a fulfilling lunch.
Ingredients
For the Sweet Potatoes
- 2 medium Sweet Potatoes (Substitution: Butternut squash or carrots can be used for a different sweet profile)
- 2 tablespoons Olive Oil (Substitution: Avocado oil or melted coconut oil can be used)
- 1 teaspoon Garlic Powder (Tip: Fresh minced garlic can be substituted for a more robust taste)
- Salt and Pepper to taste
For the Chicken
- 4 Chicken Breasts (Substitution: Chicken thighs can be used for extra flavor and juiciness)
- 3 tablespoons Maple Syrup (Substitution: Honey can be swapped for a different sweetener)
- 2 tablespoons Dijon Mustard (Tip: Whole grain mustard offers a chunkier texture and different flavor profile)
- 1 tablespoon Olive Oil (for marinade)
- Salt and Pepper to taste
For the Bowl Base
- 1 cup Quinoa or Brown Rice (Tip: Substituting with cooked leafy greens can create a lighter dish)
For Garnish
- Fresh Herbs such as parsley or cilantro (Suggestion: Use parsley or cilantro for additional flavor)
Instructions
- Preheat the oven and prepare sweet potatoes: Preheat your oven to 425°F (220°C). Peel and dice the sweet potatoes into 1-inch cubes. Toss them with olive oil, garlic powder, salt, and pepper to ensure an even coating.
- Roast the sweet potatoes: Spread the sweet potatoes evenly on a baking sheet and roast in the oven for 25-30 minutes, stirring halfway through to ensure they become tender and caramelized.
- Prepare the marinade: In a medium mixing bowl, whisk together maple syrup, Dijon mustard, olive oil, salt, and pepper until the marinade is well combined and smooth.
- Marinate the chicken: Thoroughly coat the chicken breasts in the maple Dijon marinade. Allow them to sit for at least 15 minutes to absorb the flavors.
- Cook the chicken: Heat a skillet over medium heat. Cook the marinated chicken breasts for 6-7 minutes on each side, or until they are golden brown and reach an internal temperature of 165°F (74°C), indicating they are fully cooked.
- Prepare the grain base: While the chicken and sweet potatoes cook, prepare quinoa or brown rice according to package instructions until fluffy and tender.
- Assemble the bowls: Slice the cooked chicken breasts. In bowls, layer quinoa or brown rice, roasted sweet potatoes, and top with slices of maple Dijon chicken. Garnish with fresh herbs like parsley or cilantro for added flavor and freshness.
Notes
- Substitute butternut squash or carrots for sweet potatoes for a different sweetness and texture.
- Use avocado oil or melted coconut oil instead of olive oil for varying flavor profiles and health benefits.
- Fresh minced garlic can be used instead of garlic powder if a stronger garlic flavor is desired.
- Chicken thighs can replace chicken breasts for juicier, more flavorful meat.
- Honey can substitute maple syrup as a sweetener but may slightly alter the flavor.
- Whole grain mustard can be used instead of Dijon mustard to add texture and a different flavor depth.
- Try substituting quinoa or brown rice with cooked leafy greens to lighten the dish.
- Ensure chicken is cooked to an internal temperature of 165°F (74°C) for food safety.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch
- Method: Roasting and Pan Frying
- Cuisine: American
