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Teriyaki chicken bowl

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teriyali chicken
teriyali chicken
  • Serves: 6

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Cheap as chips

Our teriyaki chicken bowl is a spin on an authentic Japanese meal that is both healthy and easy to make. This Teriyaki chicken dish is a packed with flavour as well as being good for you. You can freeze individual portions of this teriyaki chicken bowl and then you have your own frozen ready meals ready to go.

Ingredients

For the marinade:
  • 6 boneless, skinless chicken thighs, halved
  • 3tbsp teriyaki sauce
  • 1 onion, halved and sliced
  • 1 garlic clove, crushed
  • 1 stem lemongrass, sliced
  • 2tbsp vegetable oil
  • juice of 1 lime
For the rice:
  • 200g short-grain rice
  • 2tbsp rice vinegar
  • 1tsp honey
To serve:
  • 200g Tenderstem broccoli
  • spring onions, shredded
  • carrots cut with a julienne peeler
  • 1tbsp sesame seeds

Method

  1. Pierce the chicken several time with a sharp knife and rub with salt and pepper over evenly. Put into a non-metallic dish. Drizzle over the teriyaki sauce, onion, garlic, lemongrass, oil and lime juice. Cover and chill for at least 1 hour, or up to 12 hours.
  2. Rinse the rice in cold water, drain and put it
 in a pan. Pour over 450ml cold water and add
 a pinch of salt. Cover and bring to the boil. Stir to prevent rice from sticking. Reduce the heat and simmer for 12-15 minutes. Remove 
from the heat and stand, covered for a further 10 minutes to allow the rice to steam and finish cooking.
  3. Heat a non-stick wok, or frying pan, add the marinated chicken and pan-fry for 5 minutes, cover and cook for 5 more minutes until the chicken is golden.
  4. Add the Tenderstem broccoli to one part of the pan, cover and cook for 2 more minutes, add the spring onion and cook for 1 min. Microwave the carrots with 2tbsp water for 2 minutes.
  5. Mix the rice vinegar and honey through the cooked rice.
  6. To serve, spoon a portion of rice into each bowl. Top with teriyaki chicken, broccoli, spring onions and carrots. Sprinkle over sesame seeds.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 446(kcal)
  • Fat 10.0g
  • Saturates 1.5g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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