Red Kale and Sweet Potato Rice Bowls with BBQ Chicken
Try this Red Kale and Sweet Potato Rice Bowls with BBQ Chicken recipe
Try this Red Kale and Sweet Potato Rice Bowls with BBQ Chicken recipe
- 2 garlic cloves
- salt and pepper to taste
- 2 tablespoons extra virgin olive oil
- 2 medium sweet potatoes
- 1/2 cup low sodium chicken broth
- 1 large red onion
- 1 cup tessemae’s bbq sauce
- 2 ripe avocados
- 1 large bunch of kale
- 3 boneless chicken breasts if you like darker meat) – don’t use thinly sliced
- Carbohydrate 49.85808125 g
- Cholesterol 145.1995 mg
- Fat 43.0776871428571 g
- Fiber 8.90118730194867 g
- Protein 55.5124757142857 g
- Saturated Fat 2.96151 g
- Serving Size 1 1 Serving (534g)
- Sodium 1101.65714322917 mg
- Sugar 40.9568939480513 g
- Trans Fat 28.2917971428571 g
- Calories 599 calories
Step-by-step
- Preheat the oven to 400 degrees.
- Drizzle half of the olive oil on a rimmed baking sheet and spread around with a brush to coat the surface of the pan, where the chicken will be placed.
- Place the chicken thighs (or breasts) skin down on the pan and roast for 25 minutes.
- Remove the pan from the oven and brush the BBQ sauce all over the tops of the chicken.
- Using a spatula, carefully flip the chicken (careful not to tear the skin) and then brush the sauce over the other side.
- Bake for 7 more minutes and then remove from the oven again, brush with more sauce and then bake another 7 minutes.
- While the chicken cooks: peel and spiralize the sweet potato, using Blade C. Place the noodles into a food processor and pulse until rice-like and set aside.
- Then, cube the insides of the avocados.
- Then, thinly slice the onions.
- Then, mince the garlic.
- Then, chop the kale into at least 4 cups.
- Remove from the oven again, brush with more sauce and then increase the oven temperature to 425 degrees.
- Roast for another 5 minutes or until sauce beings to brown around the edges and chicken is cooked through (no longer pink on the inside).
- Remove the chicken from the oven and let rest for 5 minutes and then slice into ½ strips.
- Once you remove the chicken for the final time, place a large skillet over medium heat and add in the rest of the olive oil.
- Once oil heats, add in the onions and let cook 2-3 minutes or until translucent.
- Then, add in the garlic and let cook for 30 seconds or until fragrant.
- Then, add in the sweet potato rice and broth.
- Let cook, stirring occasionally, for 2-3 minutes and then add in the kale, season with salt and pepper and cook another 5 minutes, or until kale is wilted and sweet potato rice is cooked and softened but not mushy (taste test occasionally).
- Stir in the avocado and let cook for about 2 minutes or until heated through.
- Divide the rice into bowls and top with BBQ chicken slices.
A Busy Mom's Quick and Healthy Dinner Solution: Red Kale and Sweet Potato Rice Bowls with BBQ Chicken
Life as a working mom is a whirlwind. Between school runs, work deadlines, and keeping the house somewhat tidy, finding time to cook a healthy, satisfying meal often feels impossible. But what if I told you there's a recipe that's both delicious and surprisingly quick to prepare? Enter: these Red Kale and Sweet Potato Rice Bowls with BBQ Chicken. This dish is my go-to when I need something nutritious, flavorful, and ready in under an hour – a lifesaver on those crazy weeknights!
The beauty of this recipe lies in its simplicity and flexibility. I often adjust it based on what's in my fridge. Sometimes I use leftover roasted chicken, swapping the BBQ sauce for something else entirely. Other times, I add different veggies – bell peppers, broccoli, or even leftover roasted Brussels sprouts work wonderfully. The sweet potato rice is a game-changer. It's a fantastic way to sneak in extra vegetables and make the meal more filling and nutritious. It's also incredibly versatile; you can easily adjust the texture by pulsing it in the food processor for longer or shorter periods of time.
The BBQ chicken is a family favorite. The chicken is incredibly juicy and flavorful and pairs perfectly with the sweetness of the sweet potato and the slight bitterness of the kale. I’ve experimented with different BBQ sauces – some sweeter, some spicier – and honestly, they all turn out great! This is where you can really tailor this recipe to your taste preferences. For those with a busy schedule, prepping the sweet potatoes and chopping the vegetables ahead of time is a great way to save time during the week. You could even cook the chicken on the weekend and store it for quick meals throughout the week.
This recipe isn't just about saving time; it's about creating wholesome family meals. It's about showing my kids that healthy eating can be delicious and effortless. It’s about creating memories around the dinner table, even amidst the chaos of everyday life. And it's a reminder to myself that even with a jam-packed schedule, I can still prioritize nourishing myself and my family with tasty, homemade food.
Beyond the convenience, the nutritional value of this dish is a significant benefit. The sweet potatoes provide a good source of Vitamin A, the kale is packed with vitamins K and C, and the chicken is a lean protein source. It's a balanced meal that leaves you feeling satisfied and energized, without the guilt of eating something heavy or processed. So, the next time you're short on time but want a healthy and satisfying meal, give this Red Kale and Sweet Potato Rice Bowls with BBQ Chicken recipe a try. You won't regret it!
