Description
Tender chicken, roasted veggies, and a zesty sauce come together in these customizable meal prep bowls. Perfect for busy weeknights or lunches on the go, with savory-sweet flavors and make-ahead convenience.
Ingredients
2 lbs boneless, skinless chicken thighs or breasts
1/4 cup soy sauce or tamari
2 tbsp honey or maple syrup
4 cloves garlic, minced
1 tbsp fresh ginger, grated
1 tbsp toasted sesame oil
1 cup uncooked brown rice or jasmine rice
2 cups broccoli florets
2 cups bell pepper strips (assorted colors)
1 cup carrot julienne or matchsticks
1 medium sweet potato, peeled and cubed
1/4 cup sesame seeds (optional for garnish)
Instructions
Preheat oven to 425°F (220°C)
In a bowl, whisk together soy sauce, honey, garlic, ginger, and sesame oil to make the marinade
Slice chicken into bite-sized pieces and pour half the marinade over them. Marinate for 15 minutes
Toss rice, broccoli, bell peppers, carrots, and sweet potato on a baking sheet. Drizzle with remaining marinade
Roast veggies and rice for 25-30 minutes, stirring halfway
Pan-sear marinated chicken in olive oil over medium heat until cooked through (10-12 minutes)
Assemble bowls with 1/2 cup rice, 1 cup veggies, and 4-5 chicken pieces per serving
Garnish with sesame seeds before refrigerating
Notes
Substitute chicken breasts for thighs if preferred
Use coconut aminos instead of soy sauce for gluten-free
Veggies can be swapped for seasonal options like zucchini or corn
Store in airtight containers for up to 5 days
Serve with a side of pickled radishes for extra tang
- Prep Time: 20
- Cook Time: 40
- Category: Dinner
- Method: Baking and Pan-Searing
- Cuisine: Pan-Asian Fusion
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 8g
- Sodium: 60mg
- Fat: 14g
- Saturated Fat: 2g
- Carbohydrates: 38g
- Fiber: 3g
- Protein: 34g
- Cholesterol: 135mg