Description
A sturdy, flavorful meal prep bowl featuring juicy marinated chicken, crisp-tender broccoli, and a savory sauce that stays delicious after reheating. Packed with protein and ready in under 30 minutes of active time.
Ingredients
Scale
- 1.5 lbs (680g) boneless, skinless chicken breast, sliced into thin strips
- 3 tablespoons soy sauce (low sodium preferred)
- 1 tablespoon toasted sesame oil
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon cornstarch
- 1/2 teaspoon black pepper
- 3 cups broccoli florets, cut into bite-sized pieces
- 1 medium carrot, julienned or grated
- 3–4 cups cooked rice (jasmine or basmati), cooled
- 1 tablespoon toasted sesame seeds
- 2 tablespoons oyster sauce
- 1 tablespoon honey or maple syrup
- 1 teaspoon rice vinegar
- 1/2 teaspoon red pepper flakes (optional)
- 2 green onions, sliced
Instructions
- Slice chicken breast into thin strips. In a bowl, combine soy sauce, sesame oil, garlic, ginger, cornstarch, and black pepper. Add chicken and toss to coat. Let marinate while prepping vegetables.
- Cook rice according to package directions and let it cool completely to room temperature.
- Bring a large pot of salted water to a boil. Add broccoli florets and blanch for 2-3 minutes until bright green and tender-crisp. Drain immediately and rinse under cold water to stop cooking. Pat dry.
- Heat a large skillet or wok over medium-high heat with a splash of oil. Add marinated chicken in a single layer. Cook for 3-4 minutes without moving until golden brown, then flip and cook for another 2-3 minutes until cooked through. Remove chicken and set aside.
- In the same skillet, add a little more oil if needed. Add oyster sauce, honey, rice vinegar, and red pepper flakes. Simmer for 1 minute until the sauce thickens slightly.
- Return chicken to the skillet with the sauce. Add blanched broccoli and carrots. Toss everything together for 1 minute until heated through and coated.
- Assemble bowls by placing cooled rice at the bottom, topping with the chicken and broccoli mixture, and drizzling with remaining sauce. Garnish with green onions and toasted sesame seeds.
Notes
Slice chicken against the grain for tenderness. Do not overcook the broccoli; it should remain crisp-tender. Cool rice completely before assembling to prevent sogginess. For a gluten-free version, use tamari instead of soy sauce and ensure oyster sauce is gluten-free. The dish freezes well for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 8
- Sodium: 650
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 45
- Fiber: 5
- Protein: 38
Keywords: chicken and broccoli, meal prep, high protein, healthy lunch, stir fry, quick dinner, gluten-free option