This Chicken & Veggie Rice Bowl is a perfectly balanced meal that comes in at around 350 calories per serving. It’s a simple, satisfying dish featuring tender chicken, colorful vegetables, and fluffy rice, all tied together with a light soy-ginger sauce. It’s a great option for a healthy weeknight dinner that doesn’t skimp on flavor.
Ingredients
- 1 cup (200 g) long-grain white rice
- 2 cups (480 ml) water
- 1 lb (450 g) boneless, skinless chicken breast, cut into 1-inch cubes
- 2 tbsp (30 ml) low-sodium soy sauce
- 1 tbsp (15 ml) honey
- 1 tsp (5 ml) grated fresh ginger
- 1 clove garlic, minced
- 1 tbsp (15 ml) olive oil
- 1 red bell pepper, sliced
- 1 cup (150 g) broccoli florets
- 1 carrot, julienned
- 2 green onions, sliced
- 1 tsp (5 g) sesame seeds (optional)
- Salt and black pepper to taste
Instructions
- Rinse the rice in a fine-mesh strainer until the water runs clear. In a medium saucepan, combine the rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- While the rice cooks, prepare the sauce: in a small bowl, whisk together the soy sauce, honey, ginger, and garlic. Set aside.
- Season the chicken cubes with a pinch of salt and pepper. Heat the olive oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring occasionally, until golden and cooked through, about 6-8 minutes. The chicken is done when it reaches an internal temperature of 165°F (74°C) as measured with a food thermometer (USDA FSIS safe minimum).
- Add the bell pepper, broccoli, and carrot to the skillet. Cook, stirring, for 4-5 minutes, until the vegetables are tender-crisp.
- Pour the sauce over the chicken and vegetables. Stir to coat and cook for 1-2 minutes, allowing the sauce to thicken slightly.
- Divide the cooked rice among four bowls. Top with the chicken and vegetable mixture. Garnish with green onions and sesame seeds if using. Serve immediately.
Tips
- Substitutions: Swap chicken for shrimp (cook until pink and opaque, 145°F/63°C) or firm tofu (cook until heated through). Use any vegetables you have on hand—snap peas, zucchini, or mushrooms work well.
- Make it spicier: Add a teaspoon of sriracha or a pinch of red pepper flakes to the sauce.
- Don’t overcook the chicken: Use a food thermometer to ensure it reaches 165°F (74°C) without drying out.
- Rice texture: For a more flavorful rice, cook it in low-sodium chicken broth instead of water.
Serving Suggestions
This bowl is a complete meal on its own, but you can serve it with a side of steamed edamame or a simple cucumber salad for extra freshness. A drizzle of sriracha mayo or extra soy sauce on top is also delicious.
Variations
- Teriyaki Chicken Bowl: Use store-bought or homemade teriyaki sauce instead of the soy-ginger sauce.
- Cauliflower Rice Bowl: For a lower-carb version, replace the white rice with cauliflower rice. Sauté it in a little oil for 3-4 minutes until tender.
- Korean-Style Bowl: Add a tablespoon of gochujang (Korean chili paste) to the sauce and top with a fried egg (cook until yolk and white are firm).
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, microwave on high for 2-3 minutes, or until heated through (165°F/74°C). You can also reheat in a skillet over medium heat with a splash of water to prevent drying out. The rice may become slightly drier upon reheating; a quick steam in the microwave with a damp paper towel helps.
Frequently Asked Questions
Can I use brown rice instead of white? Yes, but adjust the cooking time and water. Use 1 cup (200 g) brown rice with 2 1/2 cups (600 ml) water and cook for about 40-45 minutes.
How can I make this meal prep-friendly? Cook the rice, chicken, and vegetables ahead of time and store them separately in the refrigerator. Assemble the bowls when ready to eat. The sauce can also be made in advance and kept in a jar for up to a week.
Is this recipe gluten-free? Use tamari or coconut aminos instead of soy sauce to make it gluten-free. Ensure your other ingredients are certified gluten-free if needed.
Can I freeze this dish? Yes, you can freeze the cooked chicken and vegetables (without the rice) for up to 2 months. Thaw overnight in the refrigerator and reheat thoroughly. Freshly cooked rice is best, but you can freeze cooked rice for up to a month.
What if I don’t have a food thermometer? It’s highly recommended to use one for food safety. If you don’t have one, cut into the thickest piece of chicken to ensure it’s no longer pink in the center and the juices run clear.
How do I keep the vegetables crunchy? Don’t overcook them. Cook just until they are tender-crisp, about 4-5 minutes, so they retain their texture and nutrients.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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