Teriyaki Chicken Rice Bowl

Name: Teriyaki Chicken Rice Bowl
Total time: 35 min
Yield: 4
Cuisine: Japanese
Ingredients: 800 g chicken breast; 280 g jasmine rice; 500 g broccoli; 120 ml reduced-sugar teriyaki sauce; 2 tsp toasted sesame oil; 2 cloves garlic, grated; 1 tbsp fresh ginger, grated; 1 tbsp sesame seeds; 2 spring onions, sliced

Seared chicken breast in a glossy reduced-sugar teriyaki glaze over jasmine rice, with broccoli that still has some bite. Four bowls in about 35 minutes, roughly 56 g of protein each, and it reheats without turning to mush.

Fat loss friendlyHigh proteinMeal prep

Under 700 kcal and at least 50 g protein per serving — enough protein to hold on to muscle while you eat less.

A bowl of jasmine rice topped with glazed teriyaki chicken strips, bright green broccoli florets, sesame seeds and sliced spring onion, with three more bowls out of focus behind it.

Servings: 4
Total time: 35 min
Hands-on: 20 min

What you need

Large frying pan or wok
Saucepan with a lid
4 meal-prep containers

Ingredients

800 gchicken breast— about 200 g per bowl
280 gjasmine rice— weighed dry
500 gbroccoli— cut into small florets
120 mlreduced-sugar teriyaki sauce
2 tsptoasted sesame oil
2 clovesgarlic, grated
1 tbspfresh ginger, grated
1 tbspsesame seeds
2spring onions, sliced

How to make it

Rinse the rice until the water runs clear, then cook it in the saucepan according to the packet and leave it covered off the heat.
Cut the chicken into finger-thick strips and pat them dry. Get the pan properly hot with the sesame oil and sear the strips in two batches, 6–8 minutes each, until browned — crowding the pan steams the chicken instead of colouring it.
Return all the chicken to the pan, add the garlic and ginger for 30 seconds, then pour in the teriyaki sauce and let it bubble for 2 minutes until it coats the chicken in a glaze.
Steam the broccoli for 4 minutes only — it should still be bright green and firm, because it gets a second round of heat when you reheat the bowls.
Build each bowl with rice, broccoli and chicken, spoon over the pan glaze and finish with sesame seeds and spring onion. For meal prep, let everything cool completely before the lids go on.

Per serving, roughly

Energy: ~585 kcal
Protein: ~56 g
Carbs: ~66 g
Fat: ~10 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations

Plain chicken rice bowl

Leave out the teriyaki and finish the chicken with lemon juice, garlic and a splash of soy instead. It saves roughly 25 calories and 6 g of carbs per bowl, and it stops four days of meal prep tasting like the same dish — useful when you cook this on repeat.

Coach's tip

This is the bowl to put after your hardest session of the week: the protein covers the repair job and the rice puts back what you emptied. If you are eating in a deficit, keep the rice at the 70 g dry per bowl the recipe calls for and add volume with more broccoli rather than more rice.

More recipes

Other recipes worth a place in your week.

MealsGreek Chicken BowlOregano-and-lemon chicken with crisp roast potatoes, a sharp cucumber-tomato salad and tzatziki made from skyr rather than full-fat yogurt. It is the highest-protein bowl in the collection at around 64 g, and it does not taste like diet food.MealsHigh-Protein Chili con CarneA proper chili built on lean 5% beef mince, kidney beans and smoked paprika, served over rice with a heavy spoon of skyr instead of sour cream. It makes four portions, freezes well, and tastes better on day two.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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