Eating meals in bowls is comforting and easy — and this one is based on nutty, nutritious wild rice. There’s a difference between hand-harvested, true wild rice and cultivated wild rice, notably the cooking time, so read the label to see which kind you have.
Active time: 25 minutes | Total time: 45 minutes
Chicken and Wild Rice Bowl With Brussels Sprouts
Ingredients
- 3/4 cup wild rice
- 2 tsp olive oil, divided
- 8 oz. Brussels sprouts, trimmed and halved
- 1 large carrot, halved lengthwise and thinly sliced
- 1 tsp fresh lemon juice
- 8 oz. chicken breast, thinly sliced
- 1 tsp dried thyme
- 1/2 tsp dried sage
- 2 tbsp chicken stock
- 1 tsp tamari soy sauce
- 2 medium scallions, thinly sliced
Directions
Bring about 3 cups (735ml) water to a boil in a small pot over high heat. Add the wild rice, return to a boil, then reduce to a simmer. Cook for about 20 minutes if using hand-harvested wild rice, or up to 45 minutes if using cultivated wild rice. When the rice is tender, drain and keep warm.
Heat 1 tsp olive oil in a large skillet over medium-high heat. Arrange the Brussels sprouts cut side down in the pan and scatter the carrots between them. Cook undisturbed for 1–2 minutes, or until browned. Stir and continue cooking, turning occasionally, until the vegetables are crisp-tender with browned edges. Drizzle with lemon juice and toss to combine. Keep warm.
Toss the chicken slices with the thyme and sage until evenly coated. Heat the remaining 1 tsp olive oil in a large skillet over medium-high heat. Add the chicken and cook without moving for about 2 minutes, then flip and cook until golden brown and an internal temperature of 165°F, about 1 1/2 minutes. Transfer the chicken to a plate.
Add the chicken stock and tamari to the skillet and bring to a boil, scraping up any browned bits. Pour the mixture over the cooked wild rice and stir to combine.
Divide the wild rice between two bowls. Top each with half of the vegetables and half of the chicken. Top with scallions and serve immediately.
Serves: 2 | Serving Size: 1 cup wild rice, 1 cup vegetables and 3 oz. chicken
Nutrition (per serving): Calories: 504; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 83mg; Sodium: 292mg; Carbohydrate: 67g; Dietary Fiber: 8g; Sugar: 4g; Protein: 39g
Nutrition Bonus: Calcium: 8%; Iron: 16%; Potassium: 1098mg; Vitamin A: 420%; Vitamin C: 128%
Originally published: January 3, 2019; Updated March 2026
