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Maple Dijon Chicken and Pear bowls.
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Maple Dijon Chicken & Pear Bowls

These Maple Dijon Chicken & Pear Bowls have been my favorite dinner recipe this winter! They come together on a sheet pan, they're high protein, and SO flavorful. Juicy chicken thighs are roasted in a simple maple Dijon marinade alongside sweet potatoes and cabbage, then layered into bowls with fluffy brown rice, crisp pear slaw, creamy avocado, and toasted pecans. It’s the kind of comforting, balanced meal I love making when I want something healthy and satisfying, but still easy enough to pull together on a busy night. Everything roasts on one pan, and the mix of warm and fresh elements makes these bowls feel a little special without being complicated!
Course Main Course
Cuisine American
Diet Gluten Free
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 4 Servings
Calories 715kcal
Author Christine McMichael

Equipment

Ingredients

Marinade (& Drizzle)

  • 1/4 cup Dijon mustard
  • 1/4 cup maple syrup
  • 4 teaspoons minced garlic
  • 1 Tablespoon fresh rosemary chopped
  • 1 Tablespoon avocado oil
  • 1 Tablespoon lemon juice
  • 1 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper

Veggies

  • 1 large sweet potato or 2 small, peeled and cut into 1/2-inch cubes (about 3 cups)
  • 1/2 medium purple cabbage cut into thick strips
  • 3 Tablespoons avocado oil
  • 1 teaspoon paprika
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper

Chicken

  • 1 1/2 pounds boneless skinless chicken thighs
  • avocado oil cooking spray for greasing the pan

Bowls

  • 2 ripe pears cut into thin matchsticks
  • 1 large Haas avocado sliced
  • 1/4 cup chopped pecans lightly toasted and roughly chopped
  • 2 cups cooked brown rice
  • optional: 1/4 cup crumbled goat cheese or feta

Instructions

  • Mix the marinade ingredients together in a large bowl. Set aside ¼ cup of the marinade for later to drizzle over the bowls.
  • Add the chicken to the remaining marinade, massage together and set aside to marinate.
  • Preheat the oven to 425°F and prepare a nonstick rimmed baking sheet & grease with avocado oil cooking spray.
  • Add the sweet potatoes, cabbage, oil, paprika, salt and pepper. Toss together, spread into an even layer and bake for 10 minutes.
  • While the veggies bake, mix together the pear matchsticks with 1 tablespoon marinade (from the 1/4 cup). Set aside for later.
  • Remove the veggies from the oven and arrange the chicken in a single layer on top of the partially cooked veggies. Return the pan to the oven and bake for 25-30 minutes, or until cooked through (internal temperature should reach 165°F) and the sweet potatoes are fork tender.
    OPTIONAL: Broil the chicken for an extra 1-2 minutes to get a crispy texture on top. Be careful not to let it burn!
  • Divide among 4 bowls: brown rice, roasted veggies, chicken (whole pieces, sliced or cubed), pear slaw, avocado, toasted pecans, and (optional) crumbled goat cheese or feta. Drizzle with the remaining marinade.

Video

Notes

  • This recipe makes 4 large servings or 5-6 smaller servings!

Nutrition

Serving: 1Serving | Calories: 715kcal | Carbohydrates: 62g | Protein: 42g | Fat: 38g | Saturated Fat: 7g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 21g | Trans Fat: 0.03g | Cholesterol: 168mg | Sodium: 1301mg | Potassium: 1167mg | Fiber: 9g | Sugar: 17g | Vitamin A: 12599IU | Vitamin C: 10mg | Calcium: 127mg | Iron: 4mg