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Healthy Chicken Sweet Potato Bowl | Easy High-Protein Dinner

Healthy Chicken Sweet Potato Bowl

A high-protein dinner bowl with roasted sweet potato, seared chicken breast, broccoli and brown rice, finished with a tangy yogurt sauce.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 480
Ingredients Method

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breast
  • 2 medium sweet potatoes peeled and cut into 1/2-inch cubes
  • 3 tablespoons olive oil divided
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 3 cloves garlic minced
  • 4 cups broccoli florets
  • 1 cup brown rice uncooked
  • 2 cups water or chicken broth
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon honey
  • 1 tablespoon lemon juice
  • Salt and black pepper to taste

Method
 

  1. Preheat the oven: Heat the oven to 400°F and line a sheet pan with parchment paper for easy cleanup.
  2. Season the sweet potato: Toss the sweet potato cubes with 2 tablespoons olive oil, paprika and a pinch of salt until evenly coated.
  3. Roast until golden: Spread the sweet potato in a single layer on the sheet pan and roast for about 25 minutes, flipping once, until the edges turn deep golden and the flesh is fork-tender.
  4. Cook the brown rice: Bring the water or broth to a boil, stir in the rice, cover and simmer on low for about 20 minutes until tender and the liquid is absorbed.
  5. Season the chicken: Pat the chicken breast dry and rub both sides with minced garlic, cumin, salt and pepper.
  6. Sear the chicken: Heat the remaining 1 tablespoon olive oil in a skillet over medium-high heat and sear the chicken for about 5 minutes per side until golden brown.
  7. Finish cooking the chicken: Lower the heat to medium, cover the skillet, and cook for about 5 more minutes until the internal temperature reaches 165°F and the juices run clear.
  8. Rest and slice: Let the chicken rest for 5 minutes before slicing it into strips so the juices stay in the meat.
  9. Steam the broccoli: Steam the broccoli florets for about 4 minutes until bright green and just tender, keeping a slight snap.
  10. Make the yogurt sauce: Whisk together the Greek yogurt, honey, lemon juice and a pinch of salt until smooth and creamy.
  11. Assemble the bowls: Divide the brown rice among four bowls, then top each with roasted sweet potato, sliced chicken and steamed broccoli.
  12. Add the sauce and serve: Drizzle each bowl with the yogurt sauce right before eating so it stays creamy.