Description
These Blackened Chicken & Sweet Potato Wild Rice Bowls are a vibrant, nutrient-dense meal that delivers a perfect balance of spicy, sweet, and savory flavors. Featuring tender chicken breasts crusted in a homemade blackening spice, earthy wild rice, and roasted sweet potatoes, this dish is a textural masterpiece. Tied together with a zesty Hot Honey Dijon dressing and the crunch of smoked almonds, this bowl is a wholesome dinner that feels like a gourmet meal prep victory.
Ingredients
The Blackening Spice
- 2 teaspoons paprika
- 2 teaspoons dried thyme
- 2 teaspoons garlic powder
- 1 teaspoon freshly ground black pepper
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon cayenne pepper (optional)
The Wild Rice Base
- 1 cup wild rice (whole grain)
- 3 cups low-sodium chicken broth
- 1/2 teaspoon kosher salt
The Roasted Sweet Potatoes
- 1 large sweet potato, diced (approx. 4 cups)
- 1 tablespoon olive oil
- 1/2 teaspoon kosher salt
The Hot Honey Dressing
- 3 tablespoons Dijon mustard
- 1/4 cup olive oil
- 2 tablespoons honey
- 2 tablespoons fresh lemon juice
- 1 tablespoon apple cider vinegar
- 2 cloves garlic, minced
- 1/2 teaspoon dried thyme
- 1/2 teaspoon kosher salt
- 1/4 teaspoon cayenne pepper
The Chicken
- 1 1/2 lbs boneless, skinless chicken breast
- 2 tablespoons olive oil
- 1 teaspoon arrowroot or tapioca flour (for crisping)
- 1 1/2 teaspoons kosher salt
For Assembly
- 4 cups Lacinato kale (dino kale), ribs removed and thinly sliced
- 4 cups red cabbage, thinly shredded
- 1/2 cup chopped smoked almonds
- 1/2 cup fresh cilantro, chopped
Instructions
Prep
Preheat the oven to 425°F (220°C).
Spice Blend
In a small bowl, mix the paprika, cayenne, thyme, garlic powder, black pepper, and rosemary. Set aside.
Cook Rice
Rinse the wild rice under cold water until clear. Transfer to a pot with chicken broth and salt.
Boil & Simmer
Bring to a boil, then reduce heat to low, cover, and cook for about 40 minutes until tender.
The Towel Trick
Turn off heat. Remove the lid, cover the pot with a clean dish towel, and replace the lid. Let it steam while you cook the rest.
Roast Potatoes
Line a baking sheet with parchment paper. Toss diced sweet potatoes with 1 tablespoon olive oil, salt, and 2 teaspoons of the prepared spice blend. Roast: Roast for 25–30 minutes, tossing halfway, until golden and tender.
Make Dressing
Add all dressing ingredients to a wide-mouth jar. Shake vigorously until emulsified. Refrigerate until needed.
Prepare Chicken
Place chicken breasts on a board covered with parchment. Pound with a mallet to a uniform 1/4-inch thickness. Coat: Add the arrowroot flour and 1.5 teaspoons salt to the remaining spice blend. Rub this mixture evenly over both sides of the chicken.
Sear Chicken
Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Cook: Sear chicken for 3–4 minutes per side until golden brown and cooked through. Let rest on a board before slicing.
Assemble
In a large bowl, toss the shredded cabbage, kale, and cilantro with a few tablespoons of the dressing.
Serve
Divide greens into bowls. Top with a scoop of wild rice, roasted sweet potatoes, and sliced chicken. Garnish: Finish with smoked almonds and an extra drizzle of dressing.
Notes
Pounding is Key: Do not skip pounding the chicken to 1/4-inch thickness. This ensures the chicken cooks very fast (keeping it juicy) and creates a flat surface for the blackening spice to sear evenly.
The Rice Towel Trick: Placing a dish towel over the pot after cooking absorbs excess steam from the lid. This prevents the wild rice from becoming gummy or waterlogged, ensuring perfectly distinct grains.
Heat Control: For a true “blackened” crust, ensure your oil is shimmering hot before adding the chicken. If the pan isn’t hot enough, the spice coating will steam instead of crisping.
Meal Prep: Store the rice, chicken, and potatoes in containers. Keep the greens and dressing separate so the salad stays crisp.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Dinner / Bowl
- Method: Roasting / Stovetop
- Cuisine: Modern American
Nutrition
- Serving Size: 1 Bowl
- Calories: 580
- Sugar: 16g
- Sodium: 950mg
- Fat: 24g
- Saturated Fat: 3g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 58g
- Fiber: 8g
- Protein: 38g
- Cholesterol: 95mg
Keywords: blackened chicken bowls, wild rice recipes, sweet potato kale salad, hot honey dressing, meal prep bowls, healthy chicken dinner, gluten free dairy free