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Chicken, Sweet Potato & Brussels Sprouts Wild Rice Bake

Chicken, Sweet Potato & Brussels Sprouts Wild Rice Bake
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A comforting and nourishing one-dish meal that combines tender chicken, naturally sweet roasted sweet potatoes, crispy Brussels sprouts, and nutty wild rice. This hearty bake offers balanced nutrition with lean protein, fiber-rich vegetables, and whole grains, ideal for cozy weeknight dinners.

Ingredients

Scale

Protein

  • Chicken breasts or thighs (about 1.5 pounds)

Grains

  • 1 cup wild rice blend

Vegetables

  • 2 medium sweet potatoes, peeled and cubed
  • 1 pound Brussels sprouts, trimmed and halved
  • 3 cloves garlic, minced
  • 1 medium onion, chopped

Liquids & Oils

  • 2 tablespoons olive oil
  • 2 cups chicken broth

Herbs & Seasonings

  • 1 teaspoon fresh thyme (or ½ teaspoon dried)
  • 1 teaspoon fresh rosemary (or ½ teaspoon dried)
  • Salt and pepper to taste

Instructions

  1. Prepare the Vegetables: Peel and chop the sweet potatoes into bite-sized cubes and trim the Brussels sprouts in half. Toss them with olive oil, salt, and pepper to ensure even roasting and caramelization.
  2. Cook the Wild Rice: Rinse the wild rice under cold water to remove excess starch. Cook it in chicken broth according to package instructions until tender but still chewy. Set aside.
  3. Season and Sear the Chicken: Pat the chicken dry and season with salt, pepper, thyme, and rosemary. Heat olive oil in a skillet over medium-high heat and sear the chicken breasts or thighs until golden brown on both sides but not fully cooked.
  4. Combine Ingredients: In a large mixing bowl, combine the cooked wild rice, roasted vegetables, minced garlic, chopped onions, and seared chicken. Stir gently to evenly distribute all flavors.
  5. Bake the Dish: Transfer the mixture to a greased baking dish, cover with foil, and bake at 375°F (190°C) for 25-30 minutes until the chicken is cooked through and the ingredients are tender.
  6. Final Touches: Remove the foil and bake uncovered for an additional 5 minutes to develop a slight crisp on top. Garnish with fresh herbs before serving.

Notes

  • Use fresh vegetables and herbs for the best flavor.
  • Don’t skip searing the chicken to seal in juices and add caramelization.
  • Chop vegetables evenly to ensure uniform roasting and cooking.
  • Let the dish rest for 5-10 minutes after baking to allow flavors to meld.
  • Adjust seasoning with salt and pepper before serving as needed.

Nutrition

Keywords: chicken, sweet potato, Brussels sprouts, wild rice, one-dish meal, baked casserole, healthy dinner, gluten free

Find it online: https://mealsbymary.com/chicken-sweet-potato-brussels-sprouts-wild-rice-bake/