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
- 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
- 2 cloves
- 2 ripe avocados
- 1 cup tessemae’s bbq sauce
- 1 large bunch of kale
- 3 boneless chicken breasts (or thighs if you like darker meat) – don’t use thinly sliced
- Carbohydrate 137.11278125 g
- Cholesterol 0.1995 mg
- Fat 21.87633 g
- Fiber 43.0436867213994 g
- Protein 17.50329 g
- Saturated Fat 3.131478 g
- Serving Size 1 1 Serving (1430g)
- Sodium 212.221643229167 mg
- Sugar 94.0690945286006 g
- Trans Fat 3.011513 g
- Calories 612 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 1/2" 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.
Red Kale and Sweet Potato Rice Bowls with BBQ Chicken: A Weeknight Winner
As a busy working mom, finding time to cook healthy, delicious meals can feel like a Herculean task. But trust me, this Red Kale and Sweet Potato Rice Bowls with BBQ Chicken recipe is a game-changer. It's surprisingly quick to make, incredibly flavorful, and packed with nutrients to keep me going throughout the day. Forget takeout; this is your new go-to weeknight dinner.
The beauty of this recipe lies in its simplicity and versatility. You can easily adapt it to whatever you have on hand. Don't have boneless chicken breasts? Chicken thighs work just as well, adding a richer flavor. Feel free to experiment with different BBQ sauces – try a smoky chipotle BBQ for a kick, or a sweet and tangy honey BBQ for a milder taste. The possibilities are endless!
Beyond the Deliciousness: This isn’t just a tasty meal; it’s a nutritional powerhouse. Sweet potatoes are loaded with Vitamin A, fiber, and antioxidants, contributing to healthy skin and boosting immunity. Red kale, a nutritional superstar, is brimming with vitamins K, C, and A, along with iron and fiber. The lean protein from the chicken provides sustained energy, keeps you feeling full, and supports muscle growth. And let’s not forget the healthy fats from the avocados, contributing to heart health and overall well-being.
This recipe isn't just about the ingredients; it's about the ease and speed. The sweet potato "rice" cooks quickly, and the kale wilts in minutes. Even the chicken roasts without demanding constant attention. This is the perfect recipe for those nights when you need a satisfying and healthy meal on the table in under an hour, without sacrificing flavor or nutrition. It's a win-win, leaving you with more time for family, work, or simply relaxing after a long day.
Making it Your Own:
One of my favorite things about this recipe is its adaptability. Feel free to get creative! Here are a few ideas to personalize this recipe:
- Spice it up: Add a pinch of red pepper flakes to the sweet potato rice for a little heat.
- Add some crunch: Top your bowls with toasted slivered almonds or pumpkin seeds for added texture.
- Make it vegetarian: Substitute the chicken with roasted tofu or chickpeas for a delicious vegetarian option.
- Change the greens: Spinach or chard can be substituted for the kale.
- Experiment with grains: Quinoa or brown rice would make a great substitute for the sweet potato rice.
This recipe is a testament to the fact that healthy eating doesn’t have to be complicated or time-consuming. It's a simple, satisfying meal that will leave you feeling energized and nourished. So, ditch the takeout menus, and give this Red Kale and Sweet Potato Rice Bowls with BBQ Chicken a try. You won't regret it!
Enjoy!
