Red Kale and Sweet Potato Rice Bowls with BBQ Chicken
Try this Red Kale and Sweet Potato Rice Bowls with BBQ Chicken recipe, or contribute your own.
Try this Red Kale and Sweet Potato Rice Bowls with BBQ Chicken recipe, or contribute your own.
- 2 garlic cloves
- salt and pepper to taste
- 2 tablespoons extra virgin olive oil
- 2 medium sweet potatoes
- 1 large red onion
- 3 boneless chicken breasts (or thighs if you like darker meat) – don’t use thinly sliced
- 1 cup tessemae’s bbq sauce
- 2 ripe avocados
- 1 large bunch of kale
- 1/2 up low sodium chicken broth
- Carbohydrate 23.70845625 g
- Cholesterol 0 mg
- Fat 18.01485 g
- Fiber 8.90118730194867 g
- Protein 3.2914 g
- Saturated Fat 2.594973 g
- Serving Size 1 1 Serving (191g)
- Sodium 63.1796432291667 mg
- Sugar 14.8072689480513 g
- Trans Fat 1.040793 g
- Calories 254 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 begins 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 Weeknight Winner: Red Kale and Sweet Potato Rice Bowls with BBQ Chicken
As a busy working mom, finding time to cook healthy and delicious meals can feel like a Herculean task. Between juggling work deadlines, school pick-ups, and after-school activities, the thought of spending hours in the kitchen often feels overwhelming. But I've learned that healthy eating doesn't have to be complicated or time-consuming. This Red Kale and Sweet Potato Rice Bowls with BBQ Chicken recipe is a perfect example. It's packed with flavor, nutrition, and most importantly, it's incredibly easy to prepare, even on the busiest of weeknights.
The beauty of this dish lies in its simplicity and versatility. You can easily adapt it to your own preferences and what you have on hand. Don't have sweet potatoes? Use regular potatoes or butternut squash instead. Prefer a different type of protein? Grilled shrimp or tofu would be equally delicious. The key is the vibrant combination of sweet and savory flavors, the satisfying texture of the sweet potato "rice," and the healthy boost from the kale. It's a meal that feels both indulgent and nourishing, a perfect balance for a busy life.
The Magic of Sweet Potato Rice: One of my favorite parts of this recipe is the homemade sweet potato rice. It's a fantastic alternative to traditional white rice, adding a touch of sweetness and a significant nutritional upgrade. Spiralizing the sweet potato and then pulsing it in a food processor creates a perfect rice-like texture. It’s surprisingly quick and easy, and the result is a dish that feels both healthy and satisfying.
The BBQ Chicken: The BBQ chicken adds a delicious smoky sweetness that perfectly complements the earthy sweet potato and peppery kale. I love using bone-in, skin-on chicken thighs for extra flavor and juiciness, but boneless, skinless breasts work equally well. The slow-roasting method ensures the chicken is incredibly tender and flavorful.
The Kale Powerhouse: Kale is a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. In this recipe, it adds a healthy dose of greens to the dish, creating a beautiful contrast in color and texture. The quick sauté with garlic and sweet potato rice mellows the kale’s slightly bitter edge, making it palatable for even the most reluctant kale eaters.
Beyond the Bowl: This recipe is also incredibly adaptable. Leftovers are amazing for lunch the next day, making this a fantastic option for meal prepping. You can also easily customize the toppings to your liking. Consider adding a sprinkle of toasted nuts, seeds, or a dollop of your favorite hot sauce for an extra kick. The possibilities are truly endless.
This Red Kale and Sweet Potato Rice Bowls with BBQ Chicken recipe isn’t just a meal; it’s a testament to the fact that healthy eating can be both simple and delicious. It’s a quick, easy, and flavorful dinner that will quickly become a weeknight staple in your home. So, next time you're short on time but craving a wholesome and satisfying meal, give this recipe a try. You won’t be disappointed.
Ingredients you’ll need:
- 2 garlic cloves
- Salt and pepper to taste
- 2 tablespoons extra virgin olive oil
- 2 medium sweet potatoes
- 1 large red onion
- 3 boneless chicken breasts (or thighs)
- 1 cup BBQ sauce
- 2 ripe avocados
- 1 large bunch of kale
- ½ cup low sodium chicken broth
