Description
A healthy, high-protein meal prep recipe featuring roasted chicken, seasoned rice, and crisp vegetables with a sesame-ginger dressing. Perfect for busy weeknights, this dish yields five servings that keep well in the fridge.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
- 1.5 cups jasmine or short-grain rice
- 1.5 cups water (for rice)
- 1 tablespoon rice vinegar (for rice)
- 1 teaspoon sesame oil (for rice)
- 3 tablespoons soy sauce (for marinade)
- 1 tablespoon sesame oil (for marinade)
- 1 tablespoon honey or maple syrup
- 1 teaspoon minced ginger
- 1 clove minced garlic
- 1 cucumber, diced
- 1 avocado, sliced or diced
- 1 cup shelled edamame
- 1 carrot, julienned or diced
- Green onions, sliced thinly
- 2 tablespoons mayonnaise (Japanese Kewpie recommended)
- 1 teaspoon soy sauce (for dressing)
- 1 teaspoon rice vinegar (for dressing)
- 1/2 teaspoon chili crisp or sriracha
- Toast sesame seeds
- Nori strips
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Rinse 1.5 cups of rice under cold water until clear. Combine with 1.5 cups water in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 10 minutes. Fluff with a fork and stir in 1 tablespoon rice vinegar and 1 teaspoon sesame oil. Set aside to cool.
- In a bowl, combine chicken cubes with 3 tablespoons soy sauce, 1 tablespoon sesame oil, 1 tablespoon honey, 1 teaspoon minced ginger, and 1 clove minced garlic. Toss to coat and let marinate for 10 minutes.
- Spread marinated chicken in a single layer on the prepared baking sheet. Roast for 18-20 minutes until internal temperature reaches 165°F (74°C) and edges are caramelized. Let cool slightly.
- While chicken roasts, prep vegetables: dice cucumber and carrots, slice avocado, mince green onions, and thaw edamame if frozen.
- In a small bowl, whisk together 2 tablespoons mayonnaise, 1 teaspoon soy sauce, 1 teaspoon rice vinegar, and 1/2 teaspoon chili crisp or sriracha.
- Assemble bowls by dividing cooled rice among five containers. Top with chicken, cucumber, carrots, edamame, and avocado. Drizzle with dressing and sprinkle with sesame seeds and nori strips.
Notes
Rinse rice thoroughly to prevent gumminess. Cut chicken and veggies uniformly for even cooking. Store dressing separately if you prefer crispier vegetables. Add avocado right before eating to prevent browning. This recipe does not freeze well.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: Asian Fusion
Nutrition
- Serving Size: 1 bowl
- Calories: 475
- Sugar: 8
- Sodium: 600
- Fat: 15
- Saturated Fat: 3
- Carbohydrates: 45
- Fiber: 4
- Protein: 35
Keywords: chicken poke bowl, meal prep, healthy lunch, high protein, easy dinner, sesame chicken, rice bowl, meal prep for 5