Maple Dijon Chicken Sweet Bowls (Printable Version)

Juicy chicken glazed with maple and Dijon atop roasted sweet potatoes, Brussels sprouts, and brown rice with crunchy pecans.

# Ingredient List:

→ Chicken

01 - 4 boneless, skinless chicken breasts, approximately 1.5 lbs
02 - 0.5 teaspoon salt
03 - 0.25 teaspoon black pepper
04 - 1 tablespoon olive oil

→ Maple Dijon Glaze

05 - 0.25 cup pure maple syrup
06 - 2 tablespoons Dijon mustard
07 - 1 tablespoon olive oil
08 - 1 teaspoon fresh rosemary, finely chopped

→ Roasted Vegetables

09 - 2 medium sweet potatoes, peeled and cubed into 0.75-inch pieces
10 - 12 ounces Brussels sprouts, trimmed and halved
11 - 2 tablespoons olive oil
12 - 0.5 teaspoon salt
13 - 0.25 teaspoon black pepper
14 - 0.5 teaspoon ground cinnamon

→ Rice Base

15 - 1 cup brown or wild rice, uncooked
16 - 2 cups water or broth
17 - 0.5 teaspoon salt

→ Toppings

18 - 0.25 cup chopped pecans, toasted
19 - 0.25 cup dried cranberries
20 - 2 tablespoons fresh parsley, chopped

# Directions:

01 - Preheat oven to 400°F. Cook rice according to package instructions using water or broth and salt, typically 40 minutes for brown rice.
02 - Toss sweet potatoes and Brussels sprouts with olive oil, salt, pepper, and cinnamon. Spread evenly on a baking sheet and roast for 25 to 30 minutes, stirring halfway through, until caramelized and fork-tender.
03 - Pound chicken breasts to uniform thickness. Season both sides generously with salt and black pepper.
04 - Whisk together maple syrup, Dijon mustard, olive oil, and fresh rosemary in a small bowl until well combined.
05 - Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken and cook 5 to 6 minutes per side until golden and internal temperature reaches 165°F. During the final 2 minutes, brush both sides generously with maple Dijon glaze. Reserve remaining glaze for serving.
06 - Transfer cooked chicken to a plate and allow to rest for 5 minutes. Slice into strips.
07 - Divide cooked rice evenly among four bowls. Layer with roasted sweet potatoes and Brussels sprouts. Add sliced chicken on top. Drizzle with remaining glaze and garnish with toasted pecans, dried cranberries, and fresh parsley. Serve immediately while warm.

# Expert Advice:

01 -
  • The sweet-savory glaze hits differently when those maple and mustard notes dance together over golden chicken.
  • Everything cooks on one sheet and in one pan, so cleanup won't steal the joy of eating well.
  • It actually tastes better when you meal prep it, because the flavors get friendlier as they sit together.
02 -
  • Don't skip pounding your chicken to even thickness—it's the difference between some bites being dry and all of them being perfectly juicy.
  • Brush the glaze on during the last two minutes of cooking, not the whole time, or the sugars will burn before the chicken is done.
03 -
  • Use broth instead of water for the rice—it adds enough depth that each grain tastes intentional instead of like a blank canvas.
  • Cut all your vegetables to roughly the same size so they roast evenly, and don't stir too often; let them sit still long enough to develop real color and caramelization.
Go Back