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RecipesLunch

Lunch

Chicken and Rice Power Bowl

Soy and honey glazed chicken thigh over rice with broccoli, carrot and edamame, finished with spring onion and sesame seeds. It reheats without drying out, so it packs well for lunch.

Serves
4
Prep
15min
Cook
25min
Total
40min

Programs: Fat Loss, Muscle Gain, Lean Bulk and Recomp, Maintenance, Blood Sugar, Cholesterol

Chicken and Rice Power Bowl

Per serving

Calories
570kcal
Protein
40.1g
Carbs
79g
Fat
10.9g
Fibre
6.5g

Ingredients

Measurements

For 4 servings · MetricUS

  • 500gchicken thigh fillets, diced
  • 3 tbspsoy sauce
  • 1 tbsphoney
  • 1 tbsprice vinegar
  • 1 tspsesame oil
  • 2 clovesgarlic, grated
  • 1 tbspfresh ginger, gratedabout a thumb-sized piece
  • 1 tspvegetable oil
  • 300gwhite or brown riceuncooked
  • 300gbroccoli florets
  • 1 largecarrot, juliennedabout 100g
  • 160gfrozen edamame, podded
  • 2spring onions, sliced
  • 1 tbspsesame seeds
  • 1.1 lbchicken thigh fillets, diced
  • 3 tbspsoy sauce
  • 1 tbsphoney
  • 1 tbsprice vinegar
  • 1 tspsesame oil
  • 2 clovesgarlic, grated
  • 1 tbspfresh ginger, gratedabout a thumb-sized piece
  • 1 tspvegetable oil
  • 1½ cupswhite or brown riceuncooked
  • 10½ ozbroccoli florets
  • 1 largecarrot, juliennedabout 3.5oz
  • 5½ ozfrozen edamame, podded
  • 2scallions, sliced
  • 1 tbspsesame seeds

Method

  1. Make the sauce.

    Whisk the soy sauce, honey, rice vinegar, sesame oil, garlic and ginger together in a small bowl. Set aside.

  2. Cook the rice.

    Cook the rice according to the pack instructions and keep warm.

  3. Cook the chicken.

    Heat the vegetable oil in a large pan or wok over medium-high heat. Add the chicken and cook for 6 to 7 minutes, turning occasionally, until it's browned and mostly cooked through.

    Pour in the sauce and let it bubble and reduce for 2 to 3 minutes, stirring so the chicken picks up a sticky coat. Take off the heat once the sauce has thickened enough to cling to the meat rather than pool in the pan.

  4. Prep the vegetables.

    While the chicken cooks, steam or roast the broccoli for 6 to 8 minutes until tender-crisp. Boil the edamame for 3 minutes according to the pack, then drain.

  5. Assemble the bowls.

    Divide the rice between four bowls. Top with the glazed chicken, broccoli, carrot and edamame. Scatter over the spring onion and sesame seeds.

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