Harvest Bowls
User Reviews
5
-
Prep Time
15 mins
-
Cook Time
35 mins
-
Total Time
50 mins
-
Servings
6
-
Calories
832 kcal
-
Course
Main Course
Harvest Bowls
Description
Harvest Bowls feature a blend of roasted sweet potatoes and Brussels sprouts, offering caramelized edges and tender interiors. The chicken tenderloins or breasts are seasoned with salt, black pepper, and curry powder, then cooked until tender. Coconut rice is prepared by cooking white rice with water, coconut milk, brown sugar, and salt, resulting in a subtly sweet, creamy grain base.
The dish is finished with a sweet curry sauce made from honey, yellow mustard, olive oil, water, curry powder, cornstarch, and a mix of onion powder, crushed red pepper flakes, and garlic powder. This sauce adds a mildly spiced sweetness that ties the components together.
Harvest Bowls are intended as a balanced meal combining proteins, vegetables, and grains, with contrasting textures and flavors. The roasted vegetables bring natural sweetness and a slight crispness, while the curry sauce adds moistness and warmth.
Vegetable variations like butternut squash, carrots, or broccoli can be used. Different rices, such as jasmine or brown rice, are suitable substitutions to adapt to preferences or pantry availability.
Ingredients
- 1 large sweet potato , peeled and chopped
- 1 1/2 cups Brussels sprouts , halved
- 2 Tablespoons olive oil
- 8 chicken tenderloin or 2-3 chicken breasts
- salt freshly ground
- black pepper freshly ground
- 2 teaspoons curry powder
- 1/2 cup pecan halves
- 1 pomegranate
- 1 avocado , peeled, pitted, and sliced
Coconut Rice:
- 2 cups water
- 1 1/2 cups coconut milk about one 13.5 oz. can, canned, unsweetened
- 2 teaspoons light brown sugar , packed
- 1 teaspoon kosher salt
- 2 cups long-grain white rice , or jasmine rice
Sweet Curry Sauce:
- 1/2 cup honey
- 2 Tablespoons yellow mustard
- 1/4 cup olive oil
- 4 teaspoons water
- 3 teaspoons curry powder
- 1 teaspoon cornstarch
- 1/2 teaspoon EACH garlic powder
- 1/2 teaspoon EACH onion powder
- 1/2 teaspoon EACH crushed red pepper flakes
- salt to taste, freshly ground
- black pepper to taste, freshly ground
Instructions
- Roast Veggies: Preheat oven to 425 degrees F. Spread out chopped sweet potato and halved Brussels sprouts over a large baking pan. Drizzle with olive oil and season with a little salt and pepper and toss to coat. Roast until the vegetables are tender and starting to brown, about 18-30 minutes.
- Coconut Rice: Cook the coconut rice while the vegetables are roasting. Add water, coconut milk, sugar, and salt to a large saucepan. Bring to a boil, then stir in rice. Return to a boil. Reduce heat to low, cover and cook for 20 minutes. Remove from heat and let stand 10 minutes. Remove lid and fluff rice with a fork.
- Sweet Curry Sauce: Add all sauce ingredients to a small saucepan. Whisk well to combine, particularly to dissolve the cornstarch. Cook over medium heat until simmering and just begins to thicken. Remove from heat.
- Cook Chicken: Season chicken with salt and pepper and a little curry powder on all sides. Sauté or grill over medium-high heat, flipping once, until cooked on both sides. Remove to a plate to rest.
- Assemble Harvest Bowls: Add a big spoonful of coconut rice to a bowl. Top with grilled chicken and a spoonful each of sweet potatoes, Brussels sprouts, pecans, pomegranate arils, and sliced avocado. Drizzle a small spoonful of sauce over the top. Serve immediately.
Notes
- Substitute the rice with varieties such as jasmine, brown rice, sushi rice, or rice pilaf depending on preference.
- Vegetables can be varied using what is on hand, including butternut squash, carrots, green beans, zucchini, or broccoli.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 832 kcal
% Daily Value*
| Calories | 832kcal | 42% |
| Carbohydrates | 105g | 35% |
| Protein | 17g | 34% |
| Fat | 41g | 63% |
| Saturated Fat | 16g | 80% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 18g | 90% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 21mg | 7% |
| Sodium | 541mg | 23% |
| Potassium | 991mg | 21% |
| Fiber | 10g | 40% |
| Sugar | 37g | 74% |
| Vitamin A | 8289IU | 166% |
| Vitamin C | 31mg | 34% |
| Calcium | 86mg | 9% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
