Seared Chicken & Brown Rice Bowl with Kale, Beets, & Goat Cheese

Seared Chicken & Brown Rice Bowl

with Kale, Beets, & Goat Cheese

Group Created with Sketch. 30 min
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
Our vegetarian recipes contain no red meat, poultry, fish, or seafood, and may include eggs, animal-based dairy products, and honey.
WW Approved
Our recipes that have earned the WW Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. To learn more about WW visit WW.com.
500 Calories Or Less
All of these delicious recipes come in at 500 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor.
Mediterranean
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended by the USDA Dietary Guidelines for Americans to promote health and wellness, which highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. *Our Carb Conscious recipes have 48g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving.
Plant-Forward
Our Plant-Forward recipes are designed by our chefs to help support a flexible diet that emphasizes plant-based foods like fresh fruits and vegetables, whole grains, beans and other legumes like lentils and soy foods, and includes occasional, moderate portions of meat, poultry, fish, and seafood.
  • icon-servings Created with Sketch.
    2 Servings
  • icon-nutrition Created with Sketch. Est. 800 Cals/serving
  • View All
    Nutrition Label
    Download

This hearty grain bowl celebrates the arrival of fall with the classic pairing of vibrant beets and tangy goat cheese, which we’re combining with a bit of apple cider vinegar to make a marinade for leafy kale. The vegetables pair perfectly with chicken seasoned with rustic, Tuscan-inspired spices—all served over simple brown rice and brought together with our creamy mustard dressing.

Get Cooking
fresh
ingredients
Seared Chicken & Brown Rice Bowl with Kale, Beets, & Goat Cheese
Title
tried-and-true
kitchen tools
time-saving
tips & techniques
step-by-step
instructions
Cook the rice:
1 Cook the rice:

Remove the honey from the refrigerator to bring to room temperature. Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the rice and cook, uncovered, 17 to 19 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Prepare the ingredients & marinate the kale:
2 Prepare the ingredients & marinate the kale:

While the rice cooks, wash and dry the kale. Separate the kale leaves from the stems; discard the stems, then thinly slice the leaves. On a paper towel-lined cutting board, medium dice the beets. In a large bowl, whisk together the goat cheese, a drizzle of olive oil, and half the vinegar. Add the sliced kale; season with salt and pepper. Stir to coat. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

Cook the chicken:
3 Cook the chicken:

While the rice continues to cook, pat the chicken dry with paper towels. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned chicken, skin side down. Cook, occasionally pressing down with a spatula, 6 to 7 minutes per side, or until browned and cooked through. Transfer to a cutting board.

Make the dressing:
4 Make the dressing:

While the chicken cooks, in a bowl, whisk together the creamy mustard sauce, remaining vinegar, honey (kneading the packet before opening), and 1 tablespoon of olive oil until smooth. Season with salt and pepper.

Finish & serve your dish:
5 Finish & serve your dish:

Add half the dressing to the pot of cooked rice. Season with salt and pepper; stir to coat. Slice the cooked chicken crosswise. Serve the finished rice topped with the sliced chicken, marinated kale, and diced beets. Drizzle with the remaining dressing. Enjoy!

Tips from Home Chefs

About Blue Apron

Ba hero

Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.

We named our company “Blue Apron” because chefs around the world wear blue aprons when they're learning to cook, and it has become a symbol of lifelong learning in cooking. We believe you're never done learning in the kitchen, so we design our menus to ensure you're always learning new cooking techniques, trying new cuisines, and using unique ingredients.

Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at any time with a week's notice. We can't wait to cook with you!

Get This Recipe Delivered
Cook the rice:
1 Cook the rice:

Remove the honey from the refrigerator to bring to room temperature. Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the rice and cook, uncovered, 17 to 19 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

2 Prepare the ingredients & marinate the kale:

While the rice cooks, wash and dry the kale. Separate the kale leaves from the stems; discard the stems, then thinly slice the leaves. On a paper towel-lined cutting board, medium dice the beets. In a large bowl, whisk together the goat cheese, a drizzle of olive oil, and half the vinegar. Add the sliced kale; season with salt and pepper. Stir to coat. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

Prepare the ingredients & marinate the kale:
Cook the chicken:
3 Cook the chicken:

While the rice continues to cook, pat the chicken dry with paper towels. Season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned chicken, skin side down. Cook, occasionally pressing down with a spatula, 6 to 7 minutes per side, or until browned and cooked through. Transfer to a cutting board.

4 Make the dressing:

While the chicken cooks, in a bowl, whisk together the creamy mustard sauce, remaining vinegar, honey (kneading the packet before opening), and 1 tablespoon of olive oil until smooth. Season with salt and pepper.

Make the dressing:
Finish & serve your dish:
5 Finish & serve your dish:

Add half the dressing to the pot of cooked rice. Season with salt and pepper; stir to coat. Slice the cooked chicken crosswise. Serve the finished rice topped with the sliced chicken, marinated kale, and diced beets. Drizzle with the remaining dressing. Enjoy!