Packed Chicken & Sweet Potato Rice Bowl

This nourishing and quick bowl is built on a base of fluffy rice, savory spiced chicken, sweet caramelized sweet potatoes, and vibrant greens, all tied together with a creamy, nutty yogurt-tahini sauce. It’s a complete, healthy, and satisfying meal!

Table of Contents

• Ingredients for Chicken & Sweet Potato Rice Bowl
• Simple Step-by-Step Instructions
• Tips for Success
• FAQs (Frequently Asked Questions)
• Conclusion

Ingredients for Chicken & Sweet Potato Rice Bowl

This healthy and quick recipe serves 4 people:

• Chicken and Marinade
  • Chicken breasts or thighs, trimmed: 1.5 lb (680 g), boneless, skinless, sliced into strips
  • Olive oil: 2 tbsp
  • Smoked paprika, Ground cumin: 1 tsp each
  • Chili powder: 1/2 tsp
  • Kosher salt: 3/4 tsp
  • Black pepper: 1/2 tsp
  • Garlic, minced: 1 clove
  • Lime: Zest and juice of 1
• Roasted Sweet Potatoes
  • Medium sweet potatoes, peeled and cubed: 2 (about 1 lb / 450 g), cut into 1/2-inch cubes
  • Olive oil: 1 tbsp
  • Ground cinnamon, Smoked paprika, Salt: 1/2 tsp each
• Rice and Greens
  • Jasmine or basmati rice, rinsed: $1\ 1/2\ \text{cups}$
  • Water or low-sodium chicken broth: 3 cups
  • Chopped kale or baby spinach: 3 cups (Tough stems removed)
  • Olive oil (for greens): 1 tsp
• Sauce and Toppings
  • Plain Greek yogurt (or dairy-free yogurt): 1/3 cup
  • Tahini or creamy almond butter: 2 tbsp
  • Honey or maple syrup: 1 tbsp
  • Lemon juice: 1 tbsp
  • Cilantro or parsley, chopped: 1/4 cup (For garnish)
  • Toasted pumpkin seeds or chopped almonds: 1/4 cup (For crunch)

Simple Step-by-Step Instructions

Step 1: Marinate Chicken (15 minutes rest)

In a bowl, combine the 2 tbsp olive oil, smoked paprika, cumin, chili powder, salt, pepper, minced garlic, lime zest, and lime juice. Add the chicken and coat evenly. Let it rest for 15 minutes at room temperature or refrigerate for up to 2 hours.

Step 2: Roast Sweet Potatoes (25–30 minutes)

Preheat your oven to $425^\circ\text{F}$ ($220^\circ\text{C}$). Toss the sweet potato cubes with 1 tbsp olive oil, cinnamon, smoked paprika, and salt on a rimmed baking sheet. Spread them in a single layer. Roast for 25 to 30 minutes, flipping once, until they are caramelized and fork-tender.

Step 3: Cook the Rice (18 minutes)

In a saucepan, bring the 3 cups water/broth and the rinsed rice to a boil. Reduce the heat to a gentle simmer, cover, and cook for 15 to 18 minutes until the liquid is fully absorbed. Remove from heat, let it rest, covered, for 5 minutes, then fluff it with a fork.

Step 4: Sear and Slice Chicken (8–12 minutes)

Heat a large skillet over medium-high heat with a drizzle of oil. Add the chicken and sear for 3 to 5 minutes per side until golden and the internal temperature reaches $165^\circ\text{F}$ ($74^\circ\text{C}$). Transfer the chicken to a cutting board, let it rest for 5 minutes, then slice it into strips.

Step 5: Wilt Greens (2–3 minutes)

In the same skillet, reduce the heat to medium. Add 1 tsp olive oil and the kale (or spinach). Toss until the greens are just wilted and bright green. Season with a pinch of salt.

Step 6: Make Sauce and Assemble

Whisk together the Greek yogurt, tahini, honey, and lemon juice until smooth. Add a teaspoon of water if you need to thin it slightly.

Step 7: Assemble the Bowls

Build the bowls by starting with a base of rice, then adding the roasted sweet potatoes, sliced chicken, and wilted greens. Drizzle generously with the yogurt-tahini sauce and finish with a sprinkle of cilantro/parsley and toasted pumpkin seeds for crunch.

Tips for Success

• Internal Temperature: Always use a meat thermometer for the chicken to ensure it reaches $165^\circ\text{F}$ ($74^\circ\text{C}$) for maximum juiciness and safety.
• Low-Carb Option: Swap the rice for cauliflower rice, sautéed for 4–5 minutes, to keep the carbohydrate count low.
• Vegetarian Option: Replace the chicken with 2 cans of drained chickpeas, tossed in the exact same spice mix and roasted alongside the sweet potatoes.

FAQs (Frequently Asked Questions)

Can I use pre-cooked chicken for this recipe?

Yes, you can. If using pre-cooked chicken, skip Step 4 and simply warm the sliced chicken strips in the skillet during Step 5.

What is tahini?

Tahini is a paste made from ground sesame seeds, commonly used in Mediterranean and Middle Eastern cuisine. It adds a delicious nutty, creamy flavor to the sauce.

Can I make the sauce ahead of time?

Yes, the sauce can be made up to 2 days in advance and stored in the refrigerator. You may need to whisk it vigorously or add a splash of water before serving.

Davis Janet

Chicken & Sweet Potato Rice Bowl

This nourishing and quick bowl is built on a base of fluffy rice, savory spiced chicken, sweet caramelized sweet potatoes, and vibrant greens, all tied together with a creamy, nutty yogurt-tahini sauce. It’s a complete, healthy, and satisfying meal!

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Course: Bowl, Main Dish

Cuisine: Fusion, Mediterranean

Calories: 600

Ingredients Equipment Method Notes

Ingredients

  

• 1.5 lb Chicken breasts or thighs, trimmed (boneless, skinless, sliced into strips) (Chicken and Marinade)
• 2 tbsp Olive oil (for marinade) (Chicken and Marinade)
• 1 tsp Smoked paprika (Chicken and Marinade)
• 1 tsp Ground cumin (Chicken and Marinade)
• 0.5 tsp Chili powder (Chicken and Marinade)
• 0.75 tsp Kosher salt (Chicken and Marinade)
• 0.5 tsp Black pepper (Chicken and Marinade)
• 1 clove Garlic, minced (Chicken and Marinade)
• 1 whole Lime (Zest and juice of 1) (Chicken and Marinade)
• 2 medium Medium sweet potatoes, peeled and cubed (Roasted Sweet Potatoes)
• 1 tbsp Olive oil (for roasting) (Roasted Sweet Potatoes)
• 0.5 tsp Ground cinnamon (Roasted Sweet Potatoes)
• 0.5 tsp Smoked paprika (for roasting) (Roasted Sweet Potatoes)
• 0.5 tsp Salt (for roasting) (Roasted Sweet Potatoes)
• 1.5 cups Jasmine or basmati rice, rinsed (Rice and Greens)
• 3 cups Water or low-sodium chicken broth (Rice and Greens)
• 3 cups Chopped kale or baby spinach (Tough stems removed) (Rice and Greens)
• 1 tsp Olive oil (for greens) (Rice and Greens)
• 0.33 cup Plain Greek yogurt (or dairy-free yogurt) (Sauce and Toppings)
• 2 tbsp Tahini or creamy almond butter (Sauce and Toppings)
• 1 tbsp Honey or maple syrup (Sauce and Toppings)
• 1 tbsp Lemon juice (Sauce and Toppings)
• 0.25 cup Cilantro or parsley, chopped (For garnish) (Sauce and Toppings)
• 0.25 cup Toasted pumpkin seeds or chopped almonds (For crunch) (Sauce and Toppings)

Equipment

• Rimmed baking sheet for sweet potatoes
• Saucepan for rice
• large skillet for chicken and greens

Method

 

1. In a bowl, combine the $2text{ tbsp}$ olive oil, smoked paprika, cumin, chili powder, salt, pepper, minced garlic, lime zest, and lime juice. Add the chicken and coat evenly. Let it rest for $15text{ minutes}$ at room temperature or refrigerate for up to $2text{ hours}$.
2. Preheat your oven to $425^{circ}text{F}$ ($220^{circ}text{C}$). Toss the sweet potato cubes with $1text{ tbsp}$ olive oil, cinnamon, smoked paprika, and salt on a rimmed baking sheet. Spread them in a single layer. Roast for 25 to 30 minutes, flipping once, until they are caramelized and fork-tender.
3. In a saucepan, bring the $3text{ cups}$ water/broth and the rinsed rice to a boil. Reduce the heat to a gentle simmer, cover, and cook for 15 to 18 minutes until the liquid is fully absorbed. Remove from heat, let it rest, covered, for $5text{ minutes}$, then fluff it with a fork.
4. Heat a large skillet over medium-high heat with a drizzle of oil. Add the chicken and sear for 3 to 5 minutes per side until golden and the internal temperature reaches $165^{circ}text{F}$ ($74^{circ}text{C}$). Transfer the chicken to a cutting board, let it rest for $5text{ minutes}$, then slice it into strips.
5. In the same skillet, reduce the heat to medium. Add $1text{ tsp}$ olive oil and the kale (or spinach). Toss until the greens are just wilted and bright green. Season with a pinch of salt.
6. Whisk together the Greek yogurt, tahini, honey, and lemon juice until smooth. Add a teaspoon of water if you need to thin it slightly.
7. Build the bowls by starting with a base of rice, then adding the roasted sweet potatoes, sliced chicken, and wilted greens. Drizzle generously with the yogurt-tahini sauce and finish with a sprinkle of cilantro/parsley and toasted pumpkin seeds for crunch.

Notes

Marinate the chicken for at least $15text{ minutes}$ for flavor. Always use a meat thermometer for the chicken to ensure it reaches $165^{circ}text{F}$ ($74^{circ}text{C}$). For a low-carb option, swap the rice for cauliflower rice. For a vegetarian option, replace the chicken with $2text{ cans}$ of drained chickpeas, tossed in the same spice mix and roasted alongside the sweet potatoes.

Conclusion

This Flavor-Packed Chicken & Sweet Potato Rice Bowl is a healthy, exciting, and customizable meal that is perfect for meal prep or a quick, nourishing weeknight dinner!