Chicken Teriyaki Power Bowl with Brown Rice and Broccoli

Juicy chicken in a glossy homemade teriyaki sauce, served over brown rice with broccoli and carrots. Making the sauce yourself takes two minutes and uses reduced-salt tamari, so you control the salt and sugar.

Dinner

Serves 4

A bowl of brown rice with glossy teriyaki chicken, steamed broccoli and carrots, topped with sesame seeds and spring onions

Ingredients

For the teriyaki sauce
4 tbsp (60ml) reduced-salt tamari (labelled gluten-free), or reduced-salt soy sauce (not gluten-free)
1½ tbsp (30g) runny honey
1 tbsp (15ml) rice vinegar
2 cloves garlic (about 8g), finely grated
A 3cm/1¼in piece of fresh ginger (about 15g), finely grated
2 tsp (6g) cornflour (cornstarch) mixed with 3 tbsp (45ml) cold water
For the bowls
240g/8½oz/1¼ cups brown rice
500g/1lb 2oz skinless, boneless chicken breasts, cut into 3cm/1¼in pieces
1 tbsp (15ml) neutral oil, such as rapeseed oil (canola oil)
300g/10½oz broccoli, cut into small florets
2 medium carrots (about 150g/5oz), cut into thin batons or ribbons
2 spring onions (scallions, about 30g/1oz), thinly sliced
1 tbsp (8g) sesame seeds (buy ready-toasted, or toast in a dry pan for 2 minutes)

Method

Rinse the rice and cook it in a large pan with about 1.5 litres/6 cups of boiling water for 25 to 30 minutes, until tender. Drain and keep covered. No salt is needed, as the sauce is salty enough.
Meanwhile, mix the tamari, honey, rice vinegar, garlic and ginger in a jug. Mix the cornflour with the cold water in a cup until smooth.
About 12 minutes before the rice is ready, heat the oil in a large frying pan or wok (about 28cm/11in) over a medium-high heat. Add the chicken in a single layer, in two batches if it does not fit, and cook for 6 to 8 minutes, turning, until golden on all sides and cooked through, with no pink in the middle. If you have a thermometer, the thickest piece should reach 75C/167F.
Turn the heat down to medium, pour in the sauce and let it bubble for 1 minute. Stir the cornflour mixture again, add it to the pan and stir for 1 to 2 minutes, until the sauce thickens and turns glossy and coats the chicken.
While the sauce thickens, steam the broccoli and carrots over a pan of simmering water for 4 to 5 minutes, until just tender with a little bite. If you have no steamer, boil them for 3 minutes and drain.
Divide the rice between 4 bowls and top with the chicken and its sauce, the broccoli and the carrots. Scatter over the spring onions and sesame seeds.
For meal prep, cool the rice within an hour, keep it in the fridge and eat it within 24 hours, reheating it only once until steaming hot. The chicken and vegetables keep in the fridge for up to 2 days; reheat until piping hot. The cooked chicken in its sauce freezes for up to 3 months.

Why it works

A bowl has about 38g of protein and 493 calories, including the brown rice. Chicken breast is one of the leanest protein sources, and with a full portion of broccoli and carrots, this is a complete meal in one bowl.

Why make your own teriyaki sauce. Bottled teriyaki sauces are often high in sugar and salt. This version uses reduced-salt tamari and 1½ tbsp of honey shared between four, about 7g of honey each. The cornflour is what makes the sauce glossy and helps it cling to the chicken.

Why brown rice. Brown rice keeps its bran, so it has more fibre and nutrients than white rice. With about 60g of carbohydrate a bowl it is not tagged for blood sugar; use less rice and more broccoli if that matters to you.

Gluten-free, with one check. Ordinary soy sauce is made with wheat. Use tamari labelled gluten-free if you need the dish to be gluten-free.

Fresh ginger and garlic give the sauce its flavour. For a quicker chicken dinner, try the 15-minute chicken and broccoli stir-fry, or for a vegan bowl, the crispy sesame tofu with broccoli.

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dates, peanut butter, almond butter, protein powder, cacao, hemp seeds, chia seeds, cinnamon

Date and cacao protein balls on a board, some cut in half

mussels-tomato-garlic-broth

Mussels in Tomato and Garlic Broth

Dinner

mussels, tomatoes, garlic, onion, parsley, chilli flakes, sourdough, olive oil, lemon

Open mussels in a red tomato broth with sourdough

cottage-cheese-pomegranate-walnuts

Cottage Cheese with Pomegranate, Walnuts and Honey

Snack

cottage cheese, pomegranate, walnuts, honey, cinnamon, greek yogurt

Bowl of cottage cheese topped with pomegranate seeds and walnuts

chicken-butter-bean-kale-pot

Chicken, Butter Bean and Kale One-Pot

Dinner

chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes

One-pot chicken with butter beans and dark green kale

mackerel-egg-watercress-toast

Smoked Mackerel, Poached Egg and Watercress on Sourdough

Breakfast

mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes

Smoked mackerel and poached egg on sourdough with watercress

turmeric-tempeh-cauliflower-bowl

Turmeric Tempeh and Cauliflower Bowl with Tahini

Lunch

tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic

Bowl of roast cauliflower and tempeh with tahini dressing

miso-tofu-edamame-noodle-soup

Miso, Tofu and Edamame Soup with Buckwheat Noodles

Lunch

miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach

Bowl of miso noodle soup with tofu cubes and green edamame

kiwi-kefir-night-bowl

Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds

Snack

kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts

Bowl of kefir with sliced kiwi and toasted pumpkin seeds

turkey-sweet-potato-cherry

Turkey, Sweet Potato and Tart Cherry Traybake

Dinner

turkey, sweet potato, cherries, olive oil, garlic, onion, rosemary, spinach

Turkey breast traybake with sweet potato and dark cherries

sardine-white-bean-smash

Sardine and White Bean Smash on Sourdough

Dinner

sardines, white beans, garlic, lemon, olive oil, sourdough, parsley, tomatoes, onion, chilli flakes

Sardine and white bean smash on toasted sourdough with lemon

garlic-prawn-spinach-stirfry

Garlic Prawn and Spinach Stir-Fry

Dinner

prawns, spinach, garlic, brown rice, lemon, olive oil, chilli flakes, spring onions

Garlic prawns with spinach in a pan with lemon

chickpea-egg-avocado-bowl

Chickpea, Egg and Avocado Lunch Bowl

Lunch

chickpeas, eggs, avocado, tomatoes, rocket, lemon, olive oil, pumpkin seeds, onion, cumin

Chickpea bowl with halved boiled eggs, avocado and rocket

spinach-feta-pumpkin-omelette

Spinach, Feta and Pumpkin Seed Omelette

Breakfast

eggs, spinach, feta, pumpkin seeds, olive oil, tomatoes

Folded spinach and feta omelette with pumpkin seeds on a plate

pumpkin-seed-oat-bites

Pumpkin Seed and Oat Bites

Snack

oats, pumpkin seeds, almond butter, dates, honey, flaxseed, dark chocolate, cinnamon

No-bake oat and pumpkin seed bites on a wooden board

kimchi-fried-rice-eggs

Kimchi Fried Rice with Eggs

Lunch

brown rice, kimchi, eggs, spinach, garlic, spring onions, sesame oil, olive oil, sesame seeds, tamari, gochujang, rice vinegar

Kimchi fried rice topped with a fried egg, sesame seeds and spring onion

kefir-berry-brazil-smoothie

Kefir Smoothie with Berries and Brazil Nuts

Breakfast

kefir, greek yogurt, blueberries, brazil nuts, flaxseed, chia seeds, cinnamon, lemon, banana

Kefir and berry smoothie in a glass with Brazil nuts and flaxseed

beef-black-bean-chilli

Beef and Black Bean Chilli

Dinner

beef mince, black beans, tomatoes, onion, red pepper, garlic, brown rice, greek yogurt, dark chocolate, olive oil, cumin, smoked paprika, oregano, chilli flakes, tomato puree, stock, coriander

Beef and black bean chilli in a bowl with yogurt and coriander

chicken-liver-pate

Chicken Liver Pate with Shallots

Snack

chicken livers, shallots, garlic, ghee, butter, thyme, sourdough, brandy, cornichons

buckwheat-beetroot-bowl

Buckwheat Bowl with Roast Beetroot

Dinner

buckwheat, beetroot, pumpkin seeds, feta, goat's cheese, watercress, rocket, lemon, olive oil, wholegrain mustard

Buckwheat bowl with roast beetroot and feta

yogurt-cherries-walnuts

Greek Yogurt with Cherries and Walnuts

Snack

greek yogurt, cherries, walnuts, honey, cinnamon