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Healthy Chicken and Sweet Potato Rice Bowl

A nutritious and deeply satisfying bowl of brown rice topped with seared chicken, caramelized roasted sweet potatoes, and a velvety tahini dressing.
Print Recipe
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 bowls
Course: Dinner, Lunch
Cuisine: American, Autumn
Calories: 480
Ingredients Equipment Method Notes

Ingredients
  

Chicken and Seasoning
  • 1 lb large chicken breasts
  • 1 tbsp olive oil
  • 1 tsp smoked paprika divided
  • 1 tsp dried oregano
  • 0.5 tsp garlic powder
  • 0.5 tsp sea salt
  • 0.5 tsp black pepper
Sweet Potatoes
  • 2 large sweet potatoes peeled and cubed
  • 1 tbsp olive oil
  • 0.5 tsp smoked paprika
  • 0.5 tsp sea salt
  • 0.5 tsp black pepper
Base and Garnish
  • 2 cups brown rice dry
  • 4 cups water or broth
  • 1/4 cup chopped fresh parsley
Dressing
  • 1/4 cup well-stirred tahini
  • 1/4 cup water as needed
  • 1 tbsp olive oil
  • 2 cloves roasted garlic mashed
  • 1 tsp maple syrup
  • salt and pepper to taste

Equipment

  • Large rimmed baking sheet
  • Mixing Bowl
  • Skillet (Cast-Iron Preferred)
  • Pot (for rice)
  • Small Bowl
  • Meat Thermometer

Method
 

  1. Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
  2. Cube the peeled sweet potatoes into 1-inch pieces. Place them in a large bowl and toss with 1 tbsp olive oil and the designated seasonings for the sweet potatoes. Spread them on the baking sheet.
  3. Prepare the chicken: Pat dry and toss in the same bowl with the other 1 tbsp olive oil and the chicken seasonings, rubbing it all over.
  4. Add the brown rice and water/broth to a pot, bring to a boil, then cover and simmer for 35-40 minutes until tender. Take pot off heat & cover with lid when done to keep warm.
  5. Roast the sweet potatoes for 30-35 minutes. While they roast, heat a skillet over medium-high heat and sear the chicken for 4-5 minutes per side. Cook until internal temperature reaches 165°F (74°C). Let the chicken rest before dicing.
  6. Make the tahini dressing by whisking all the dressing ingredients together in a small bowl until smooth and velvety, adding water as needed to reach desired consistency.
  7. Assemble the bowls: Start with a base of brown rice, top with the roasted sweet potato cubes and the diced seared chicken. Drizzle generously with the creamy dressing and garnish with chopped fresh parsley.

Notes

For the juiciest chicken, always use a meat thermometer and cook to 165°F (74°C). This recipe is excellent for meal prep as the elements store well separately. Choose your favorite base to vary the bowl.