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 ½â€ 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.
Swapping the chicken breasts for boneless, skinless thighs alters the rendered fat content and cooking time, requiring closer monitoring to prevent scorching during the high-heat glazing phase at 425 degrees. Adjusting component quantities up or down demands careful attention to surface area, particularly when browning sweet potato rice in a skillet.
Scaling and Pan Capacity
Multiplying this recipe requires avoiding overcrowded pans. Crowding the skillet traps moisture, causing the sweet potato rice to steam and turn mushy rather than softening while retaining structural integrity. Cook the sweet potatoes in multiple batches if your skillet diameter is under twelve inches. When scaling the roasting step, ensure baking sheets allow space between pieces so the circulating oven air reaches 400 degrees uniformly around each cut of meat.
- If the sweet potato rice releases too much liquid and threatens to steam, increase the heat slightly and stir continuously until the moisture evaporates.
- Should the barbecue sauce begin to char before the interior reaches a safe temperature, tent the meat loosely with foil for the final five minutes of roasting.
- Slice the rested meat against the grain at a half-inch thickness to ensure tenderness in every bowl.
