LunchDinnerHigh proteinMeal prepLow fat

Honey Sesame Chicken Rice Bowls

Name: Honey Sesame Chicken Rice Bowls
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 bowls
Ingredients: 700g chicken breast, cut into 3 cm pieces; 1 egg white; 2 tbsp plus 1 tsp for the sauce cornstarch; 1 tsp olive oil; 3 tbsp honey; 4 tbsp low-sodium soy sauce; 1 tbsp rice vinegar; 3 cloves garlic, minced; 2 cm piece fresh ginger, grated; 2 tsp sesame oil; 1/2 tsp chili flakes; 240g jasmine rice, uncooked; 400g broccoli florets; 1 tbsp sesame seeds; 3 green onions, sliced

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The million-view takeout bowl without the deep fryer: cornstarch-dusted chicken baked until the edges crisp, tossed in a sticky honey, soy and sesame glaze and packed over jasmine rice with broccoli. Four boxes at 50 grams of protein and only 7 grams of fat each.

Per serving (1 bowl)

50g

Protein

560

Calories

73g

Carbs

Fat

4 bowls15 min25 min

Ingredients

1 1/2 lbchicken breast, cut into 3 cm pieces
1egg white
2 tbspcornstarchplus 1 tsp for the sauce
1 tspolive oil
3 tbsphoney
4 tbsplow-sodium soy sauce
1 tbsprice vinegar
3 clovesgarlic, minced
2 cm piecefresh ginger, grated
2 tspsesame oil
1/2 tspchili flakes
8 ozjasmine rice, uncooked
14 ozbroccoli florets
1 tbspsesame seeds
3green onions, sliced

Steps

1
Cook the rice according to the package. Preheat the oven to 220°C (425°F).
2
Toss the chicken with the egg white, ½ teaspoon of salt and 2 tablespoons of cornstarch until every piece is coated. Spread on a lined sheet pan in a single layer, drizzle with the olive oil and bake for 15 to 18 minutes, turning once, until golden at the edges.
3
Steam or roast the broccoli until just tender, 5 to 6 minutes.
4
In a small saucepan, whisk the honey, soy sauce, rice vinegar, garlic, ginger, sesame oil, chili flakes and 4 tablespoons of water. Bring to a simmer, then stir in 1 teaspoon of cornstarch mixed with a splash of cold water and cook for 1 minute until glossy and thick.
5
Toss the hot chicken in the glaze with half the sesame seeds.
6
Divide the rice, chicken and broccoli among 4 containers and top with the green onions and the remaining sesame seeds. Keeps in the fridge for 4 days; reheat covered.