Chicken and Rice Bowl with Vegetables
A light and healthy bowl perfect for meal prep. Tender chicken, fluffy brown rice, and crisp vegetables are tossed in a simple soy-sesame sauce. It's a balanced and delicious addition to any lunchbox.
For 4 servings
Cook the brown rice.
In a small saucepan, combine the brown rice and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 20 minutes, or until all the water is absorbed. Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
TIPCooking the rice first allows it to cool slightly, which is great for meal prep.Steam the broccoli.
While the rice is cooking, place the broccoli florets in a steamer basket over an inch of boiling water. Cover and steam for 3-4 minutes until tender-crisp. Immediately remove from heat to prevent overcooking.
TIPFor extra crisp broccoli, you can plunge it into an ice bath after steaming to stop the cooking process.Cook the chicken.
- Heat the vegetable oil in a non-stick skillet or pan over medium-high heat.
- Add the cubed chicken breast and season with a pinch of salt and black pepper.
- Sauté for 5-7 minutes, stirring occasionally, until the chicken is golden brown and cooked through to an internal temperature of 165°F (74°C).
Combine the bowl components.
In a large mixing bowl, add the cooked brown rice, sautéed chicken, steamed broccoli, and the shredded carrots.
Toss with the sauce.
- In a small bowl, whisk together the soy sauce and sesame oil to create the dressing.
- Pour the dressing over the ingredients in the large bowl.
- Gently toss everything together until well combined and evenly coated.
Garnish and portion for serving.
Sprinkle the sliced scallions over the mixture. Divide the chicken and rice bowl evenly into four containers for meal prep or serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For best meal prep results, let the components cool completely before mixing and storing to prevent sogginess.
- 2Feel free to add a pinch of garlic powder or ginger powder to the chicken for extra flavor.
- 3If packing for lunch, you can keep the sauce separate and add it just before eating to keep the ingredients fresh.
- 4Ensure chicken cubes are small and uniform in size for quick and even cooking.
Adapt it for your goals.
Gluten free
Use tamari or coconut aminos instead of soy sauce to make this recipe gluten-free.
vegetarianVegetarian
Replace the chicken with an equal amount of firm tofu (cubed and pan-fried) or edamame.
low carbLow carb
Substitute the brown rice with cauliflower rice. Add it to the pan in the last few minutes of cooking the chicken.
quickQuick
Use pre-cooked rice pouches and a rotisserie chicken to assemble this bowl in under 10 minutes.
Why this is on our healthy list.
Lean Protein Source
Chicken breast is an excellent source of lean protein, which is crucial for muscle repair, growth, and overall body function.
Rich in Fiber
Brown rice and broccoli provide dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
Packed with Vitamins
Broccoli and carrots are loaded with vitamins like Vitamin C and Vitamin A, which support immune function and vision health.
Frequently asked questions
Yes, it's a very healthy and balanced dish. It provides lean protein from chicken, complex carbohydrates and fiber from brown rice, and essential vitamins and minerals from the broccoli and carrots. The sauce is light and low in fat.
