Teriyaki chicken Bowls

Name: Teriyaki chicken Bowls
Cuisine: Asian, Japanese
Ingredients: 500g chicken breast, diced; 2 bunches broccolini or 1 large head broccoli; 1 cup uncooked basmati rice (210g); 1 clove garlic, minced; 1 tbs extra virgin olive oil; 1/4 cup tamari or soy sauce; 1 tbs dijon mustard; 1/2 tbs ginger, grated/minced; 1 tsp sesame oil; 2 tsp honey or rice malt syrup

7 steps

Updated at: Tue, 13 Feb 2024 01:49:14 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories436.8 kcal (22%)

Total Fat13.9 g (20%)

Carbs50.5 g (19%)

Sugars4.3 g (5%)

Protein26.7 g (53%)

Sodium1129.3 mg (56%)

Fiber2.6 g (9%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

500gchicken breast

diced

2 bunchesbroccolini

1 cupbasmati rice

uncooked

1clove garlic

minced

1 Tbsextra virgin olive oil

¼ cuptamari sauce

or soy

1 Tbsdijon mustard

½ Tbsginger

grated/minced

1 tspsesame oil

2 tsphoney

or rice malt syrup

Instructions

Step 1

1. Prepare the marinade by whisking the sauce ingredients together in a shallow bowl. Add the chicken to the marinade, mix to coat and refrigerate for 30 minutes or overnight.

Step 2

2. Cook the rice per packet directions.

Step 3

3. Meanwhile, add the olive oil to frying pan over a medium-high heat. Add the garlic and cook for 1 minute or until fragrant.

Step 4

4. Drain the chicken from the marinade (reserve the marinade) and add to the pan. Cook the chicken for 5 minutes or until the chicken is browned.

Step 5

5. Add the broccolini to the pan and cook for a further 2-3 minutes, or until tender and the chicken is cooked through.

Step 6

6. Remove the broccolini from the pan and add the reserved marinade. Simmer for 2-3 minutes until the sauce has reduced and chicken is caramelised.

Step 7

7. Divide the cooked rice, chicken and broccolini between 4 bowls/containers and sprinkle over the sesame seeds.