Description
Maple Dijon Chicken Harvest Bowls offer a perfect balance of sweet and savory flavors, featuring tender chicken glazed with a maple Dijon marinade, hearty roasted root vegetables, and wholesome grains like quinoa or brown rice. This versatile and nutritious bowl is easy to prepare, ideal for quick weeknight dinners or meal prep, and customizable to suit your taste and dietary preferences.
Ingredients
Scale
Chicken and Marinade
- 2 chicken breasts (lean protein)
- 1/4 cup maple syrup
- 2 tablespoons Dijon mustard
- 1 tablespoon olive oil (plus more for roasting)
- 2 cloves garlic, minced
- Salt and pepper, to taste
Roasted Root Vegetables
- 2 medium carrots, chopped into chunks
- 1 medium sweet potato, peeled and chopped into chunks
- 2 parsnips, peeled and chopped into chunks
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Fresh herbs (parsley or thyme), chopped
Grain Base
- 1 cup quinoa or brown rice
- Water or broth for cooking grains (per package instructions)
Optional Garnishes and Additions
- Toasted pecans or walnuts, chopped
- Smoked paprika, cayenne, or crushed red pepper flakes (to taste, for heat)
- Fresh herbs for garnish (parsley, thyme, or chives)
Instructions
- Prepare the Maple Dijon Marinade: In a small bowl, whisk together maple syrup, Dijon mustard, olive oil, minced garlic, and a pinch of salt and pepper. This marinade provides the signature sweet and tangy coating for the chicken.
- Marinate the Chicken: Place chicken breasts in a shallow dish or zip-top bag and pour the marinade over them. Let it sit for at least 30 minutes to absorb maximum flavor; overnight marination will deepen the taste.
- Roast the Vegetables: Chop root vegetables like sweet potatoes, carrots, and parsnips into even chunks. Toss with olive oil, salt, pepper, and herbs, then spread on a baking sheet. Roast in a preheated oven at 425°F (220°C) for about 25-30 minutes until caramelized and tender.
- Cook the Chicken: While veggies roast, cook the marinated chicken in a hot skillet over medium-high heat or bake in the oven until cooked through and slightly caramelized, about 5-7 minutes per side depending on thickness. Ensure internal temperature reaches 165°F (74°C).
- Prepare the Grain Base: Cook quinoa or brown rice according to package instructions. Fluff with a fork and keep warm.
- Assemble the Bowls: Layer the cooked grains, roasted vegetables, and sliced chicken in bowls. Garnish with fresh herbs and an extra drizzle of maple Dijon sauce if desired for added flavor.
Notes
- Marinate Long Enough: Giving the chicken time to soak in the maple Dijon marinade boosts flavor and tenderness.
- Don’t Overcrowd the Pan: When roasting vegetables, space them out for even caramelization and crisp edges.
- Use Room Temp Chicken: Let chicken rest outside the fridge 10 minutes before cooking for even cooking.
- Rest the Chicken After Cooking: Allow the chicken to rest five minutes to keep juices locked in before slicing.
- Customize Sweetness: Adjust maple syrup quantity to find your perfect balance of sweet and tangy.
Nutrition
- Serving Size: 1 bowl
- Calories: 550
- Sugar: 14g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: fifty grams
- Fiber: 7g
- Protein: 45g
- Cholesterol: 90mg
Keywords: chicken, maple Dijon, harvest bowl, roasted vegetables, quinoa, brown rice, healthy, meal prep, gluten free, savory, sweet
