Maple Dijon Chicken Bowls (Printable)

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

# What You’ll Need:

→ Chicken

01 - 4 boneless, skinless chicken breasts (about 1.5 lbs)
02 - 1/2 teaspoon salt
03 - 1/4 teaspoon black pepper
04 - 1 tablespoon olive oil

→ Maple Dijon Glaze

05 - 1/4 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 cut into 3/4-inch cubes
10 - 12 ounces Brussels sprouts, trimmed and halved
11 - 2 tablespoons olive oil
12 - 1/2 teaspoon salt
13 - 1/4 teaspoon black pepper
14 - 1/2 teaspoon ground cinnamon

→ Rice Base

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

→ Toppings

18 - 1/4 cup chopped pecans, toasted
19 - 1/4 cup dried cranberries
20 - 2 tablespoons fresh parsley, chopped

# How To Make It:

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

# Expert Advice:

01 -
  • The maple Dijon glaze tastes restaurant-quality but takes barely five minutes to whisk together.
  • Each component holds its own texture when meal prepped, so you're not stuck with mushy vegetables three days later.
  • It checks all the boxes—naturally gluten-free, dairy-free, and filling enough that nobody asks for extra snacks afterward.
02 -
  • Don't skip the rest period on the chicken—those five minutes are the difference between juicy meat and a disappointment you'll regret.
  • If your glaze burns before the chicken is done, it's because your heat is too high; turn it down and brush it on only in the final minutes instead.
03 -
  • Toast your pecans in a dry skillet for two minutes just before serving—it wakes them up and makes them taste fresher than they have any right to.
  • If your Dijon mustard is too aggressive for your taste, reduce it to one tablespoon and add an extra half tablespoon of maple syrup to balance the heat.
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