Chicken and Sweet Potato Rice Bowl

That first hiss from the cooker tells you something good is happening. You catch that valve hiss and steam cues, and suddenly your kitchen is filled with that cozy aroma. Dang it feels like a little countdown to yum.

As you wait, you kinda think about how all those flavors are getting tender and close. The sweet potatoes roasting up golden and the blackened chicken soaking up spices while holding all that juicy goodness. You sense dinner's gonna be a winner.

That steam escaping is more than just noise, it27s the sealing ring working right and pressure building up inside. You remember the quick release that27s coming soon and how fast you27ll pull that lid off to scoop up your tasty bowl. It just works real good in the pressure cooker world.

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Why This Recipe Works Every Single Time

• The roasting first gets the sweet potatoes crisp outside and tender inside.
• The blackened chicken is coated with a perfectly balanced blend of spices.
• Using Trader Joe27s frozen brown rice keeps things quick without losing that good rice texture.
• The pressure cooker seals in moisture for juicy chicken while cooking rice fast.
• The cilantro and avocado toppings add fresh creaminess that lifts the whole bowl.
• You get a hearty meal with tons of flavor in under an hour.
• Try pairing this with our Healthy Sweet Potato Bliss Bites for a veggie-packed side that complements the flavors perfectly.
• Check out our Pressure Cooker Tips to master sealing ring care and timing for the perfect cook.

What Goes Into the Pot Today

• 3 cups chopped sweet potato, cut about ¼ inch each for even roasting.
• 2 tablespoons plus 2 teaspoons olive oil, divided to coat veggies and chicken separately.
• 1 ¼ teaspoons kosher salt, split between sweet potatoes and chicken seasoning.
• ½ teaspoon ground cumin for that warm, earthy taste on the sweet potatoes.
• 1 teaspoon garlic powder, plus garlic cloves minced for deep flavor notes.
• 1 teaspoon paprika and 1 teaspoon oregano to give the chicken its signature blackened kick.
• 1 teaspoon onion powder and a pinch of cayenne if you like heat.
• 1 pound chicken tenders, trimmed and ready to spice up.
• 2 large garlic cloves, minced fresh to add in the bowl assembly.

• 1 cup black beans rinsed, adding protein and hearty texture.
• 2 packs (10 oz each) Trader Joe's organic frozen brown rice, your quick base layer.
• ½ cup chopped cilantro plus extra for garnish brings a fresh herbal punch.
• 1 large avocado sliced up smooth and creamy for topping.
• ¼ cup plain Greek yogurt mixed with 1 tablespoon plus 1 teaspoon fresh lemon juice for a zesty drizzle.
• Salt to taste as you finish it all off.
• For a refreshing tangy twist, try adding a splash of lime juice over your finished bowls.
• Consider our recipe for Crispy Brussels Sprouts to add a crunchy, caramelized element to your meal.

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Your Complete Cooking Timeline

1. Start by preheating your oven to 425 degrees Fahrenheit. Get those sweet potatoes ready by tossing them with 2 tablespoons olive oil, ½ teaspoon kosher salt, and cumin. Spread 9em out on a baking sheet.
2. Roast the sweet potatoes for about 25 to 30 minutes. Make sure to flip 9em halfway so they get golden and tender all over. You remember how that smell starts to fill the air? That27s your dinner call.
3. While the potatoes roast, mix your spices for the chicken in a small bowl. Use garlic powder, paprika, oregano, onion powder, cayenne if you want that kick, and the rest of the salt.
4. Pat your chicken tenders dry real good. Rub that olive oil on 9em and then coat with the spice mix. This is where the blackening flavor gets locked in.
5. Heat a skillet over medium-high. Cook the chicken for 3 to 4 minutes on each side until blackened and cooked through. Then let it rest a few minutes before slicing into strips with that tender pull you love.
6. Now assemble your bowls. Divide the roasted sweet potatoes and the cooked brown rice between your serving bowls. Top with the sliced chicken, black beans, shaved Brussels sprouts, and minced garlic. Don27t forget the avocado slices and a dollop of your Greek yogurt lemon sauce. Garnish with cilantro and you27re ready to dig in.

Quick Tricks That Save Your Time

• Use frozen pre-chopped sweet potatoes if you27re really pressed for time.
• Trader Joe27s frozen brown rice cooks way fast in the pressure cooker, so you don27t gotta wait long.
• Prep the spice mix ahead and keep it in a jar for next time you wanna blacken chicken.
• Lay chicken out to dry on paper towels first to get that nice crust when you cook it.
• If you feel like fresh Brussels sprouts are a pain to prep, grab them shaved from the store to save chopping time.
• Want a shortcut? Use pre-made guacamole instead of slicing fresh avocado to save a few steps.

What It Tastes Like Fresh From the Pot

The first bite is this warm, spicy hug with smoky blackened edges on the chicken that just pull you right in. You taste all those paprika and garlic notes hanging out with the subtle heat from a little cayenne if you added it. It27s dang inviting.

The roasted sweet potatoes bring a soft sweetness that balances the spices perfectly. Combined with black beans and brown rice, the bowl feels hearty but fresh enough where your mouth stays excited for every bite.

The creamy avocado and that yogurt lemon drizzle cut through the flavors with a tangy smoothness that cools off the palate a bit. You get this mix of warm and fresh that makes this bowl a total winner every time you make it.

Smart Storage That Actually Works

• Store leftovers in airtight containers to keep the chicken juicy and the rice from drying out.
• Separate toppings like avocado or yogurt sauce in little containers so they don27t get soggy.
• Reheat gently using the quick release method in the pressure cooker or microwave just til warm.
• If you wanna freeze the leftovers, do it without avocado. Add fresh slices when you reheat for best flavor.

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The FAQ Section You Actually Need

• Can I use regular rice instead of frozen brown rice? Yes! You just gotta adjust cooking times a bit. Brown rice takes longer than white, so keep an eye on the pressure cooker and add more water if rice seems dry.
• What if I don27t have chicken tenders? No worries. You can use boneless, skinless chicken breasts or thighs. Cut them into strips or chunks to cook evenly.
• Do I really need to roast the sweet potatoes? Roasting gives you that nice caramelized flavor and texture. You could steam them but it won27t be quite the same tasty experience.
• How spicy is this recipe? The cayenne27s optional and you can adjust it to your heat comfort. Leave it out for mild, or add more if you like dang spicy.
• Can I make this gluten-free? Totally. Just double-check that all your spices and ingredients are gluten free. This recipe naturally leans that way.
• What27s the best way to reheat leftovers? Use the quick release option on your pressure cooker for moist warmth or microwave with a splash of water. Avoid drying out your chicken.

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Blackened Chicken Brown Rice Bowls

These hearty Blackened Chicken Brown Rice Bowls are packed with tender chicken, roasted sweet potatoes, black beans, shaved Brussels sprouts and brown rice — all topped with a creamy avocado yogurt drizzle for balanced flavor in every bite.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr

Course Soup

Cuisine Mexican

Servings 4 people

Calories 375 kcal

Equipment

• 1 Cast iron skillet
• 1 Sheet pan

Ingredients

  

Main ingredients

• 3 cups chopped sweet potato about ¼ inch pieces
• 2 tablespoon + 2 tsp olive oil divided
• 1 ¼ teaspoon kosher salt divided
• ½ teaspoon ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon oregano
• 1 teaspoon onion powder
• cayenne pepper optional
• 1 lb chicken tenders
• ¾ cup chopped onion
• 1 ½ cups shaved brussels sprouts
• 2 garlic cloves minced
• 1 cup black beans rinsed
• 2 packages Trader Joe's organic frozen brown rice 10 oz each
• ½ cup chopped cilantro plus more for garnish
• 1 large avocado
• ¼ cup plain Greek yogurt
• 1 tablespoon + 1 tsp fresh lemon juice
• salt to taste

Instructions

 

Instructions

• Preheat oven to 375°F. Toss sweet potatoes with 1.5 tablespoon olive oil, ½ teaspoon kosher salt and cumin. Spread on baking sheet and roast 15-20 minutes until soft.
• While sweet potatoes roast, mix garlic powder, paprika, oregano, onion powder and remaining salt in a bowl. Add chicken tenders and coat evenly with spice mix.
• Heat a cast iron skillet over medium heat. Add 2 teaspoon olive oil, then chicken. Cook 3-4 minutes on one side and 2-3 minutes on the other until blackened and cooked through.
• Remove chicken from skillet. Add remaining olive oil, chopped onion, shaved Brussels sprouts and garlic. Sauté about 5 minutes until softened.
• Add black beans to vegetables. Cook for an additional 1-2 minutes. Remove from heat.
• Cook brown rice according to package directions. Toss with chopped cilantro and season with salt and pepper if needed.
• To assemble: Divide rice among 4 bowls. Top with Brussels sprouts mixture, roasted sweet potatoes and sliced blackened chicken. Add avocado slices, Greek yogurt lemon sauce and more cilantro.
• For avocado cream: Mash avocado well with fork in bowl. Add Greek yogurt and mash to smooth. Add lemon juice and whisk until fully mixed. Season with salt and pepper.

Notes

To make drizzle easier, transfer avocado cream to a small ziplock bag and snip the corner off. Also, keep toppings like avocado and sauce separate if storing leftovers.