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.
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.