10/02/2017

Meal Bite: Balsamic Chicken Kale Bowl

Name: Balsamic Chicken Kale and Rice Bowl
Prep time: 15 min
Cook time: 20 min
Ingredients: 2 large or 4 small boneless skinless chicken breasts ((cut in 4 even portions)); 2 tsp italian seasoning; 1 cup balsamic vinegar; 1/4 cup honey; 1 T sugar; 1 bunch kale; 1 cup rice; 1 avocado

Hi Busies!

There’s nothing like a kale bowl to help you get back on track with healthy eating. I usually try to make healthy choices (except for dessert, which I’m powerless to avoid), but sometimes life gets in the way! Between:

a dinner out with friends,
on-the-go work lunches during an extra crazy work week,
a serious craving for some Chick Fil-A, and
free double chocolate chip cookies at work,

I was feeling extra sluggish and ready to get back to some clean and healthy eating. My favorite way to do that is to grab a kale bowl meal from the freezer. I know I’ll have healthy dinners ready to go for the next 2 nights, and it helps me keep my week on track!

Kale bowls are so versatile and make a great base to throw in whatever favorite or seasonal roasted veggies you want! You can also experiment with the toppings and main flavors, like this kale bowl drizzled in peanut sauce or this one with a sun-dried tomato spread.

With fall just around the corner, sweet potato was just begging to be included in this bowl, and that sweetness makes the perfect contrast to the tangy bite of this balsamic chicken. The extra balsamic reduction coats the kale and brown rice, bringing all the elements of this dish together. I also recommend sprinkling something salty and crunchy over top – sunflower seeds or pepitas would both be perfect!

This recipe is perfect for meal prep. Saute the kale and chicken while the rice cooks and the sweet potato roasts in the oven. The sauce comes together in a snap, just simmering for 10 minutes or so. Pop it all in a bag together and freeze until you’re ready to eat!

What’s your favorite way to indulge? What helps you get back on track? Let me know in the comments below!

Busy Girl Bites | Balsamic Chicken Kale Bowl

Balsamic Chicken Kale and Rice Bowl

Prep Time 15 minutes

Cook Time 20 minutes

Servings 4

Author Sam - Busy Girl Bites

Ingredients

2 large or 4 small boneless skinless chicken breasts (cut in 4 even portions)
2 tsp italian seasoning
1 cup balsamic vinegar
1/4 cup honey
1 T sugar
1 bunch kale
1 cup rice
1 avocado

Instructions

Rice

Prepare according to package directions.

Kale

Wash, de-stem, and chop.
Saute until wilted in a large pan over medium heat, seasoning liberally with salt and pepper.
Set aside.

Chicken

Wash and pat dry.
Sprinkle with salt, pepper, and Italian seasoning on both sides.
In the same pan as the kale was prepared in, sauté with 1 tsp olive oil, until cooked through, ~5 minutes per side.
Set aside.

Sauce

While chicken cooks, place balsamic vinegar, honey, and sugar in a small saucepan and bring to a boil. Simmer 10-15 minutes or until thickened, stirring occasionally.

To Freeze

Layer rice, kale, and chicken in meal prep container. Pour sauce over top. Refrigerate overnight, then freeze. When ready to eat, thaw overnight in the fridge.