Maple Dijon Chicken Bowls (Print View)

Juicy maple Dijon chicken atop roasted sweet potatoes, Brussels sprouts, and nutty brown or wild rice, finished with pecans and cranberries.

# Components:

→ Chicken

01 - 4 boneless, skinless chicken breasts, approximately 1.5 pounds
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 or 0.5 teaspoon dried

→ Roasted Vegetables

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

→ 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 degrees Fahrenheit. Begin cooking rice according to package instructions using water or broth with salt, typically requiring approximately 40 minutes for brown rice.
02 - Toss sweet potatoes and Brussels sprouts with olive oil, salt, pepper, and cinnamon if desired. Distribute in a single layer on a large baking sheet and roast for 25 to 30 minutes, stirring halfway through, until caramelized and tender.
03 - Pound chicken breasts to uniform thickness. Season both sides generously with salt and black pepper.
04 - Combine maple syrup, Dijon mustard, olive oil, and rosemary in a small bowl, whisking until emulsified.
05 - Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken breasts and cook 5 to 6 minutes per side until golden and internal temperature reaches 165 degrees Fahrenheit. During final 2 minutes, brush both sides generously with maple Dijon glaze. Reserve remaining glaze for service.
06 - Transfer cooked chicken to a plate and allow to rest for 5 minutes, then slice into strips.
07 - Divide cooked rice evenly among four serving bowls. Top each bowl with roasted sweet potatoes and Brussels sprouts. Add sliced chicken over vegetables. Drizzle with reserved glaze and garnish with toasted pecans, dried cranberries, and fresh parsley. Serve immediately while warm.

# Expert Advice:

01 -
  • The maple-Dijon glaze strikes a balance between sweet and tangy that feels indulgent without being heavy.
  • Everything cooks at the same time on the same sheet pan, so your weeknight stays blessedly simple.
  • Each component—rice, vegetables, chicken—can be prepped ahead and assembled fresh whenever you need it.
02 -
  • Don't skip pounding the chicken to even thickness—I learned this the hard way when one side was overcooked while the other was barely done.
  • The glaze will burn easily if the heat is too high, so medium-high is the sweet spot; too low and it won't caramelize and deepen in flavor.
  • If you're meal prepping, store each component separately and only assemble when you're ready to eat, so the rice doesn't absorb all the glaze prematurely.
03 -
  • Toast your pecans in a dry skillet for just 2 to 3 minutes before serving—it wakes up their natural oils and makes them taste infinitely more interesting.
  • If your maple syrup is cold from the fridge, it will thicken the glaze; warm it slightly before whisking so the glaze brushes on smoothly and clings to the chicken evenly.
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