Teriyaki Chicken & Rice Bowl
Teriyaki chicken and rice bowl - a quick, simple and delicious mid-week dinner that's packed full of flavour.
Servings 4 portions
- 2 chicken breasts about 300g
- 1 large head broccoli about 500g
- 4 handfuls frozen peas about 100g
- 4 spring onions
- 300 g brown rice
- 4 tbsp teriyaki sauce click for my recipe
- 2 tsp vegetable or sunflower oil
- Sesame seeds
- Spring onions chopped green ends
Bring a pan of water to the boil and add your rice (300g).
If you're making your own teriyaki sauce then get it going now.
While the rice (and sauce) are cooking, chop the broccoli into small florets, thinly slice the spring onions, and cut the chicken breast into thin strips.
Heat the oil (2 tsp vegetable or sunflower oil) in a large saucepan or wok. Once the oil is hot add the chicken, broccoli, spring onions and 100g frozen peas. Toss the ingredients in the oil and fry for about 5-6 minutes until the chicken is cooked through. Toss the food once every 30 seconds or so as it cooks (you want to keep it moving to stop it burning but don't want to move it constantly to allow the edges to char slightly and add a lovely extra flavour to the dish).
Turn off the heat from the chicken and broccoli, drain the rice and add it to the frying pan/wok. Add the teriyaki sauce (4 tbsp/1 batch of homemade) and toss everything together to get it all coated in the sauce (alternatively if you want it to look a little smarter, put the rice in the bowl, top with the chicken & broccoli, then drizzle the teriyaki sauce over the top).
Serve with a sprinkle of sesame seeds and the chopped green ends of the spring onion.
Add 7 minutes to the preparation time if making your own teriyaki sauce.
1 of your 5-a-day fruit and vegetables.
Calories: 532kcal | Carbohydrates: 80.5g | Protein: 27.3g | Fat: 10.5g | Saturated Fat: 5.1g | Sodium: 840mg | Fiber: 4.4g | Sugar: 21.6g