Soy-Ginger Chicken and Rice Bowl
A balanced and flavorful bowl with tender chicken, fluffy brown rice, and crisp vegetables, all tossed in a simple soy-ginger sauce. Perfect for a high-protein lunch ready in under 40 minutes.
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 20-25 minutes, or until all the water is absorbed. Fluff with a fork and set aside.
TIPCooking the rice first allows it to steam perfectly while you prepare the rest of the meal.Prepare the sauce.
While the rice cooks, whisk together the soy sauce, sesame oil, grated ginger, and minced garlic in a small bowl. Set aside.
Cook the chicken.
- Heat the vegetable oil in a large skillet or wok over medium-high heat.
- Add the cubed chicken and cook for 5-7 minutes, stirring occasionally, until golden brown and cooked through to an internal temperature of 165°F (74°C).
- Remove the chicken from the skillet and set it aside on a plate.
Sauté the vegetables.
- Add the sliced bell peppers to the same skillet and cook for 2-3 minutes until they begin to soften.
- Add the broccoli florets and a splash of water (about 2 tablespoons).
- Cover and steam for 3-4 minutes until the broccoli is tender-crisp.
TIPDon't overcook the vegetables; they should still have a slight crunch for the best texture.Combine everything.
- Return the cooked chicken to the skillet with the vegetables.
- Pour the prepared soy-ginger sauce over the chicken and vegetables.
- Stir everything together to coat well and heat through for about 1-2 minutes.
Assemble and serve the bowls.
Divide the cooked brown rice evenly among four bowls. Top with the chicken and vegetable mixture. 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, marinate the chicken in half of the soy-ginger sauce for 15-30 minutes before cooking.
- 2Feel free to add other vegetables like carrots, snap peas, or mushrooms.
- 3If you prefer a thicker sauce, mix 1 teaspoon of cornstarch with 1 tablespoon of cold water and add it to the skillet in the final step.
- 4These bowls are great for meal prep. Store the rice and the chicken-vegetable mixture in separate airtight containers in the refrigerator for up to 4 days.
Adapt it for your goals.
Vegan
Replace the chicken with 1 block (14 oz) of extra-firm tofu, pressed and cubed, or 2 cups of cooked chickpeas.
gluten freeGluten free
Ensure you use tamari or a certified gluten-free soy sauce instead of regular soy sauce.
low carbLow carb
Substitute the brown rice with cauliflower rice. Sauté it with a little oil for 5-7 minutes before serving.
quickQuick
Use pre-cooked rice pouches and a rotisserie chicken to assemble this bowl in under 15 minutes.
Why this is on our healthy list.
High in Lean Protein
Chicken breast is an excellent source of lean protein, which is crucial for muscle repair, growth, and maintaining a feeling of fullness.
Rich in Fiber
Brown rice and vegetables like broccoli provide dietary fiber, which aids in digestion, helps regulate blood sugar levels, and supports gut health.
Packed with Vitamins
Bell peppers are rich in Vitamin C, an important antioxidant, while broccoli provides Vitamin K and folate, supporting overall wellness.
Sustained Energy
The complex carbohydrates from brown rice are digested slowly, providing a steady release of energy without a sharp spike in blood sugar.
Frequently asked questions
Yes, it's a very healthy and balanced meal. It provides lean protein from chicken, complex carbohydrates and fiber from brown rice, and essential vitamins and minerals from the broccoli and bell peppers.
