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Maple Dijon Chicken & Roasted Sweet Potato Bowls

Tender maple-glazed chicken with caramelized sweet potatoes and crispy Brussels sprouts over fluffy rice makes a satisfying dinner bowl.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American
Calories: 580
Ingredients Equipment Method Notes

Ingredients
  

  • 1.5 lbs boneless, skinless chicken breasts
  • 1/3 cup pure maple syrup plus 2 tbsp, divided
  • 1/4 cup Dijon mustard plus 1 tbsp, divided
  • 2 medium sweet potatoes approximately 1.5 lbs, cubed into 1-inch chunks
  • 1 lb Brussels sprouts halved or quartered
  • 3 tbsp olive oil divided
  • 1 cup uncooked brown rice or wild rice
  • 1/4 tsp cinnamon optional
  • 1 tsp fresh rosemary, minced or 1/2 tsp dried, optional
  • Salt and black pepper to taste
  • Chopped pecans optional topping
  • Dried cranberries optional topping
  • Fresh parsley optional topping

Equipment

  • Large rimmed baking sheet
  • large skillet
  • Medium saucepan for rice
  • small mixing bowl
  • Meat thermometer

Method
 

  1. Preheat oven to 400°F (200°C). Start cooking rice according to package directions.
  2. Cube sweet potatoes into 1-inch chunks and halve Brussels sprouts (quarter larger ones for even sizing).
  3. Toss sweet potatoes and Brussels sprouts on a large baking sheet with 2 tbsp olive oil, 1/4 tsp salt, pinch of black pepper, and optional cinnamon and rosemary. Spread in a single layer without crowding.
  4. Roast vegetables for 25-30 minutes, stirring and flipping at the 15-minute mark. Vegetables should be tender and caramelized. Optional: broil for last 1-2 minutes for extra crispiness.
  5. In a small bowl, whisk together 1/3 cup maple syrup and 1/4 cup Dijon mustard for the glaze.
  6. Season chicken breasts generously on both sides with salt and pepper. Let sit for 5 minutes.
  7. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add chicken and sear for 5-6 minutes per side until golden brown and internal temperature reaches 165°F (74°C).
  8. In the last 2 minutes of cooking, brush chicken generously with maple-Dijon glaze on both sides, letting it caramelize slightly. Remove chicken to cutting board and rest for 5 minutes.
  9. Whisk together remaining 2 tbsp maple syrup and 1 tbsp Dijon mustard for the finishing drizzle.
  10. Slice rested chicken thinly against the grain. Divide warm rice among 4 bowls and top with roasted vegetables.
  11. Arrange sliced chicken over vegetables, drizzle with finishing sauce, and sprinkle with optional pecans and cranberries. Serve immediately.

Notes

Storage: Store rice, vegetables, and chicken separately in airtight containers in refrigerator for up to 4 days. Reheat components separately before assembling.
Substitutions: Use chicken thighs instead of breasts (cook slightly longer). Honey can replace maple syrup. Whole grain mustard works in place of Dijon.
Protein alternatives: Salmon fillets, firm tofu cubes, or chickpeas.
Veggie variations: Butternut squash, rainbow carrots, parsnips, red onion wedges, or cauliflower florets.
Grain alternatives: Quinoa, farro, barley, couscous, or cauliflower rice.
Make-ahead: Prep vegetables and cook chicken earlier in the day. Store separately and reheat before assembling.
Tips: Pound chicken to even thickness for consistent cooking. Don't overcrowd vegetables on baking sheet. Add glaze only in last 1-2 minutes to prevent burning.