Description
Harvest Bowls are a vibrant and hearty meal featuring roasted sweet potatoes and Brussels sprouts, tender grilled chicken, creamy coconut rice, and a sweet curry sauce. This warm bowl combines a variety of textures and flavors with crunchy pecans, juicy pomegranate arils, and smooth avocado for a perfect balance of sweet, savory, and spiced elements. Ideal for a wholesome lunch or dinner, this dish is easy to prepare, nutritious, and satisfying for the whole family.
Ingredients
Scale
Vegetables
- 1 large sweet potato, peeled and chopped
- 1 1/2 cups Brussels sprouts, halved
- 1 avocado, peeled, pitted, and sliced
- 1 pomegranate, seeded
Protein
- 8 chicken tenders or 2-3 chicken breasts
Rice
- 2 cups water
- 1 1/2 cups canned unsweetened coconut milk (about one 13.5 oz. can)
- 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 garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon crushed red pepper flakes
- salt and freshly ground black pepper, to taste
Other
- 2 tablespoons olive oil
- 2 teaspoons curry powder (for chicken seasoning)
- salt and freshly ground black pepper
- 1/2 cup pecan halves
Instructions
- Roast Veggies: Preheat your oven to 425°F (220°C). Spread the chopped sweet potato and halved Brussels sprouts over a large baking sheet. Drizzle with 2 tablespoons olive oil, sprinkle with salt and freshly ground black pepper, and toss well to coat evenly. Roast in the oven for 18 to 30 minutes, until the vegetables are tender and beginning to brown.
- Cook Coconut Rice: While the vegetables roast, prepare the coconut rice. In a large saucepan, combine 2 cups water, 1 1/2 cups canned unsweetened coconut milk, 2 teaspoons light brown sugar, and 1 teaspoon kosher salt. Bring to a boil over medium-high heat. Stir in 2 cups of long-grain white or jasmine rice. Return to a boil, then reduce heat to low, cover, and cook for 20 minutes. Remove from heat and let stand, covered, for 10 minutes. Then, fluff the rice with a fork.
- Prepare Sweet Curry Sauce: In a small saucepan, whisk together 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 garlic powder, 1/2 teaspoon onion powder, and 1/2 teaspoon crushed red pepper flakes. Season with salt and pepper to taste. Cook over medium heat, whisking frequently, until the sauce simmers and thickens slightly. Remove from heat and set aside.
- Cook Chicken: Season the chicken tenders or breasts on all sides with salt, pepper, and 2 teaspoons curry powder. Heat a skillet or grill pan over medium-high heat and cook the chicken, flipping once, until cooked through and nicely browned on both sides. Remove the chicken from the pan and let it rest on a plate.
- Assemble Harvest Bowls: To serve, spoon a generous portion of coconut rice into bowls. Top with grilled chicken slices, roasted sweet potatoes, roasted Brussels sprouts, pecan halves, pomegranate arils, and sliced avocado. Drizzle each bowl with a spoonful of the sweet curry sauce. Serve immediately and enjoy the harmonious blend of flavors.
Notes
- You can substitute the rice with other varieties like rice pilaf, brown rice, sushi rice, jasmine, or white rice.
- Vegetables can be varied based on availability; good alternatives include butternut squash, carrots, green beans, zucchini, or broccoli.
- For a vegetarian version, omit the chicken and add more roasted vegetables or a plant-based protein.
- Adjust spice levels in the sauce by moderating the crushed red pepper flakes to your preference.
Nutrition
- Serving Size: 1 bowl (approximate)
- Calories: 832 kcal
- Sugar: 37 g
- Sodium: 541 mg
- Fat: 41 g
- Saturated Fat: 16 g
- Unsaturated Fat: 22 g
- Trans Fat: 0.003 g
- Carbohydrates: 105 g
- Fiber: 10 g
- Protein: 17 g
- Cholesterol: 21 mg
