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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 cozy and nutritious one-dish bake that combines lean chicken breasts, sweet potatoes, Brussels sprouts, and wild rice into a flavorful, wholesome family meal with minimal cleanup.

Ingredients

Scale

Proteins

  • 2–3 chicken breasts, lean and tender

Vegetables

  • 2 medium sweet potatoes, peeled and cut into bite-sized cubes
  • 1 lb Brussels sprouts, halved
  • 2–3 cloves garlic, minced

Grains

  • 1 cup wild rice, rinsed

Liquids & Fats

  • 2 tablespoons olive oil
  • 2 cups chicken broth

Herbs & Seasonings

  • 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)
  • 1 teaspoon fresh rosemary, chopped (or 1/2 teaspoon dried rosemary)
  • Salt, to taste
  • Black pepper, to taste

Instructions

  1. Prepare the Ingredients: Preheat your oven to 400°F (200°C). Peel and chop the sweet potatoes into bite-sized cubes. Halve the Brussels sprouts. Rinse the wild rice under cold water to remove excess starch, then set aside.
  2. Sear the Chicken: Heat olive oil in a skillet over medium-high heat. Sear the chicken breasts just until golden brown on both sides but not fully cooked through. This step locks in flavor and keeps the chicken juicy once baked.
  3. Combine Everything in a Baking Dish: In a large bowl, mix the wild rice, chopped sweet potatoes, halved Brussels sprouts, minced garlic, thyme, rosemary, salt, and pepper. Pour in the chicken broth and olive oil, then toss everything until evenly coated.
  4. Assemble the Bake: Grease a baking dish lightly. Transfer the rice and vegetable mixture into the dish. Nestle the seared chicken breasts on top, making sure they are partially submerged in the mixture to ensure even cooking.
  5. Bake Until Perfect: Cover the baking dish with foil and bake for 35-40 minutes, or until the wild rice is tender and the chicken reaches an internal temperature of 165°F (74°C). In the last 10 minutes, remove the foil to let the vegetables roast and the top crisp slightly.

Notes

  • Slice veggies evenly to ensure uniform cooking and texture.
  • Don’t skip searing the chicken to develop a flavorful crust.
  • Use a tight-fitting lid or foil to lock in moisture for the rice.
  • Check liquid levels during baking, adding a bit more broth if the rice appears dry.
  • Allow the dish to rest for 5-10 minutes after baking to let flavors settle and the rice firm up slightly.

Nutrition

Keywords: chicken bake, wild rice casserole, sweet potato recipe, Brussels sprouts dish, family dinner, one-dish meal, healthy dinner, gluten free, easy recipe

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