Description
Mediterranean-inspired harvest bowl celebrates seasonal ingredients with roasted sweet potatoes, crisp greens, and tangy apple cider dressing. Balanced flavors and nutrient-rich components create a wholesome meal you’ll savor.
Ingredients
Scale
- 3 cups chicken, chopped or shredded
- 4 cups sweet potatoes (1 pound), cubed
- 4 cups lacinato kale, thinly sliced, or arugula
- ½ honeycrisp apple, cut into ½ inch cubes or thinly sliced
- ½ cup feta cheese
- ½ cup pecans, roughly chopped
- ½ cup pomegranate seeds
- ½ cup extra virgin olive oil
- 3 tbsps apple cider vinegar
- 1 tbsp dijon mustard
- 1 tbsp honey
- 1 tsp sea salt
- ½ tsp ground black pepper
- 1 tbsp extra virgin olive oil
- ½ tsp sea salt
Instructions
- Potato Preparation: Uniformly cube sweet potatoes into 1-inch pieces for consistent cooking and optimal texture.
- Cooking Method Selection: Choose between air fryer or oven roasting, ensuring even heat distribution and golden-brown exterior.
- Air Fryer Technique: Preheat to 400°F, lightly coat sweet potato cubes with olive oil and sea salt, arranging in a single layer to promote crispy edges. Cook for 12 minutes, shaking basket midway to prevent sticking.
- Oven Roasting Alternative: Preheat to 425°F, line baking sheet with parchment paper, distribute seasoned cubes in a single layer. Roast for 30 minutes, flipping once to achieve perfect caramelization.
- Kale Preparation: Transform kale into delicate ribbons, placing in a spacious mixing bowl and massaging with dressing until leaves soften and absorb flavors.
- Dressing Creation: Whisk apple cider dressing ingredients until smoothly blended, creating a harmonious flavor profile.
- Bowl Assembly: Layer roasted sweet potato cubes atop massaged kale as the foundational element of the harvest bowl.
- Protein and Fruit Integration: Distribute cooked chicken pieces and cubed apple strategically throughout the bowl for balanced texture and flavor.
- Cheese and Nut Accent: Sprinkle crumbled feta cheese to introduce tangy creaminess, then scatter chopped pecans for delightful crunch and nutty undertones.
- Final Flourish: Garnish with vibrant pomegranate seeds for color and tartness, drizzle remaining apple cider dressing, and gently toss to ensure comprehensive flavor integration.
Notes
- Potato Prep Pro: Cut sweet potatoes into uniform 1-inch cubes for consistent cooking and perfect texture every time.
- Crispy Cooking Hack: Use air fryer or oven method with single-layer technique to achieve golden-brown edges without overcrowding.
- Kale Massage Technique: Gently work dressing into kale leaves to soften texture and enhance flavor absorption, reducing volume and improving overall taste.
- Strategic Layering Trick: Add ingredients strategically to create balanced flavor profile, ensuring each bite contains multiple textures and complementary tastes.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Category: Lunch, Dinner, Snacks
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 5
- Calories: 648
- Sugar: 10 g
- Sodium: 558 mg
- Fat: 48 g
- Saturated Fat: 8 g
- Unsaturated Fat: 38 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 6 g
- Protein: 26 g
- Cholesterol: 75 mg