Tamari Ginger Chicken and Rice Bowl
A healthy and satisfying bowl with tender chicken, wholesome brown rice, and crisp vegetables, all tossed in a zesty tamari-ginger dressing. Perfect for a quick and balanced lunch.
For 4 servings
Cook the brown rice.
- Rinse the brown rice under cold water.
- In a medium saucepan, combine the rinsed rice, 1.5 cups of water, and a pinch of salt.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until all the water is absorbed.
- Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
TIPLetting the rice stand off the heat is key to getting a fluffy texture.Prepare the vegetables and dressing.
While the rice cooks, shred the cabbage and carrots, and thinly slice the scallions. In a small bowl, whisk together the tamari, sesame oil, and grated ginger to make the dressing. Set aside.
Cook the chicken.
- Pat the chicken cubes dry with a paper towel and season with black pepper.
- Heat the vegetable oil in a large skillet or wok over medium-high heat.
- Add the chicken in a single layer and cook for 6-8 minutes, turning occasionally, until golden brown and cooked through.
- The internal temperature should reach 165°F (74°C).
TIPDon't overcrowd the pan; cook the chicken in batches if necessary to ensure it sears well instead of steaming.Assemble the bowls.
Divide the cooked brown rice evenly among four bowls. Top with the cooked chicken, shredded cabbage, and carrots.
Drizzle with dressing and garnish.
Drizzle the tamari-ginger dressing over each bowl. Garnish with the sliced scallions and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, you can marinate the chicken in half of the dressing for 15-30 minutes before cooking.
- 2This recipe is great for meal prep. Store the rice, chicken, vegetables, and dressing in separate containers in the fridge and assemble just before eating.
- 3Feel free to add other vegetables like edamame, sliced bell peppers, or cucumber for more crunch and nutrients.
- 4Ensure the sesame oil is toasted for a richer, nuttier flavor in the dressing.
Adapt it for your goals.
Vegan
Replace the chicken with 1 block (14 oz) of firm tofu, cubed and pan-fried, or 2 cups of cooked chickpeas.
low carbLow carb
Substitute the brown rice with cauliflower rice. You can quickly sauté the cauliflower rice with a little oil for 3-5 minutes.
high proteinHigh protein
Increase the chicken portion to 2 lbs and add 1 cup of shelled edamame to the bowls.
quickQuick
Use a store-bought rotisserie chicken and pre-cooked rice pouches 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 fresh vegetables like cabbage and carrots provide dietary fiber, which aids digestion and promotes a feeling of fullness.
Packed with Vitamins
The colorful vegetables offer a variety of vitamins, such as Vitamin C from cabbage and Vitamin A from carrots, supporting immune health and vision.
Frequently asked questions
Yes, it's a well-balanced meal containing lean protein from chicken, complex carbohydrates and fiber from brown rice, and essential vitamins and minerals from the fresh vegetables.
