Teriyaki chicken rice bowls
Sticky soy-ginger glazed chicken with steamed broccoli and carrots over rice. Packs well for lunch the next day.
- Total time
- 35 min
- Servings
- 4
- Calories
- 543
- Protein
- 38 g
- Protein
- 38 g 28%
- Carbs
- 70 g 52%
- Fat
- 12 g 19%
- Dairy-free
- Egg-free
- Nut-free
- No pork or alcohol
Ingredients
- 250 gwhite rice
- 600 gchicken thigh, boneless, skinless, cut into chunks
- 1 tbspvegetable oil
- 4 tbspsoy sauce
- 2 tbsphoney
- 10 gginger, grated
- 2 clovesgarlic, grated
- 2 tspcornstarch
- 60 mlwater
- 300 gbroccoli, cut into florets
- 120 gcarrot, sliced
- 20 ggreen onion, sliced
- 1 tbspsesame seeds
Steps
- Cook the rice in 500 ml of water, covered, for 12 to 15 minutes.
- Whisk the soy sauce, honey, ginger, garlic, cornstarch and water.
- Heat the oil in a large pan over medium-high heat and cook the chicken for 8 to 10 minutes until browned and cooked through.
- Meanwhile steam the broccoli and carrot for 4 to 5 minutes until just tender.
- Pour the sauce over the chicken and stir for 1 to 2 minutes until glossy. Serve over rice with the vegetables, green onion and sesame seeds.
What a serving gives you
High in Protein (77% DV), Iron (29% DV), Magnesium (22% DV), Phosphorus (36% DV), Zinc (35% DV), Copper (44% DV), Manganese (51% DV), Selenium (85% DV), Vitamin A (32% DV), Vitamin C (78% DV), Vitamin K (81% DV), Thiamin (B1) (50% DV), Riboflavin (B2) (36% DV), Niacin (B3) (77% DV), Pantothenic acid (B5) (≥24% DV), Vitamin B6 (60% DV), Folate (77% DV), Vitamin B12 (38% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 543 kcal | 145 kcal | |
| Protein | 38.3 g | 10.2 g | 77% |
| Carbohydrate | 70.3 g | 18.7 g | 26% |
| Dietary fiber | 4.24 g | 1.13 g | 15% |
| Total sugars | 11.6 g | 3.1 g | |
| Added sugars | ≥8.62 g | ≥2.3 g | ≥17% |
| Starch | ≥0.429 g | ≥0.114 g | |
| Water | 251 g | 66.9 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 11.7 g | 3.12 g | 15% |
| Saturated fat | 2.29 g | 0.61 g | 11% |
| Trans fat | ≥0.044 g | ≥0.012 g | |
| Monounsaturated fat | 5.06 g | 1.35 g | |
| Polyunsaturated fat | 3.16 g | 0.843 g | |
| Omega-3 ALA | ≥0.365 g | ≥0.097 g | |
| Omega-3 EPA | 0.003 g | 0.001 g | |
| Omega-3 DHA | 0.011 g | 0.003 g | |
| Cholesterol | 141 mg | 37.6 mg | 47% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 108 mg | 28.8 mg | 8% |
| Iron | 5.27 mg | 1.41 mg | 29% |
| Magnesium | 92.1 mg | 24.5 mg | 22% |
| Phosphorus | 456 mg | 121 mg | 36% |
| Potassium | 884 mg | 236 mg | 19% |
| Sodium | 1073 mg | 286 mg | 47% |
| Zinc | 3.82 mg | 1.02 mg | 35% |
| Copper | 0.4 mg | 0.107 mg | 44% |
| Manganese | 1.17 mg | 0.311 mg | 51% |
| Selenium | 46.9 mcg | 12.5 mcg | 85% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 287 mcg | 76.4 mcg | 32% |
| Vitamin C | 70.3 mg | 18.7 mg | 78% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 1.77 mg | 0.473 mg | 12% |
| Vitamin K | 97.4 mcg | 26 mcg | 81% |
| Thiamin (B1) | 0.595 mg | 0.158 mg | 50% |
| Riboflavin (B2) | 0.472 mg | 0.126 mg | 36% |
| Niacin (B3) | 12.3 mg | 3.27 mg | 77% |
| Pantothenic acid (B5) | ≥1.22 mg | ≥0.325 mg | ≥24% |
| Vitamin B6 | 1.02 mg | 0.272 mg | 60% |
| Folate | 309 mcg | 82.4 mcg | 77% |
| Vitamin B12 | 0.915 mcg | 0.244 mcg | 38% |
| Choline | 106 mg | 28.2 mg | 19% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.44 g | ≥0.117 g | |
| Threonine | ≥1.74 g | ≥0.465 g | |
| Isoleucine | ≥1.76 g | ≥0.469 g | |
| Leucine | ≥3.14 g | ≥0.837 g | |
| Lysine | ≥3.16 g | ≥0.842 g | |
| Methionine | ≥1.01 g | ≥0.27 g | |
| Cystine | ≥0.511 g | ≥0.136 g | |
| Phenylalanine | ≥1.61 g | ≥0.429 g | |
| Tyrosine | ≥1.37 g | ≥0.365 g | |
| Valine | ≥1.91 g | ≥0.508 g | |
| Arginine | ≥2.75 g | ≥0.733 g | |
| Histidine | ≥1.09 g | ≥0.289 g | |
| Alanine | ≥2.21 g | ≥0.589 g | |
| Aspartic acid | ≥3.8 g | ≥1.01 g | |
| Glutamic acid | ≥6.6 g | ≥1.76 g | |
| Glycine | ≥1.72 g | ≥0.459 g | |
| Proline | ≥1.61 g | ≥0.43 g | |
| Serine | ≥1.67 g | ≥0.445 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |